WOD 3/31/15

Skill Work

FRONT SQUAT

X4

400m Run

30 Slam Balls #30

20 SDHP #95

10 Push-ups

WOD 3/28

FILTHY FIFTY

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double under

3/26/15

Skill

Squat Clean

12 Min AMRAP

250 M ROW

6 SDHP #95

9 BURPEE

WOD 3/25/15

Skill Work

FRONT SQUAT

6 MIN AMRAP

3 Push Press #135

6 Ball Slams #30

2 MIN REST

6 MIN AMRAP

250 M ROW

10 Kb Swings #53

WOD 3/24/15

Strength

Deadlift

3 reps @75 % X5

X4

400m Run

15 ball slams #30

15 box jumps

15 KB swings #53

WOD 3/23/15

Strength

Push Press

3 reps at 75% X5

X6

30 Yd shuttle Run

4 Hang Cleans #185

8 Burpee-Pullup