W.O.D 5-18-12

Main site WOD

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

W.O.D 5-17-12

WOD

3 - 100 meter sprints

Then:

5 rounds for time of:

10 - Power Cleans 135 / 95

15 - Wall Balls 20 / 14

W.O.D 5-16-12

Ab destruction day:

'Tabata"style

4 minutes at each movement

Knees to elbows

Sit-ups

Russian twists

Push up knee to elbow

Planks

W.O.D 5-15-12

For time:

"GRIFF"

2 rounds of

800 m Run

400 m Backwards run

Then upon completion of "GRIFF"

2 rounds of Max rep Kettle Ball Swings 70 / 35

W.O.D 5-14-12

For time;

100 - Double unders

400 m Pinch Plate Carry 35 / 15

Then 3x

20 - Wall Balls 20 /14

15 - Pull Ups

10 - Burpee Box Jumps

followed by :

400 m Pinch Plate Carry 35 / 15

100 - Double Unders

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W.O.D 5-10-12

3 Rounds of:

AMRAP

2 Minutes at each station

30 Second rest between movements

KB Swings

Box Jumps

Push-Ups

Ring Dips

W.O.D 5-9-12

For Time;

400 m Run

100 - Wall Balls

100 - Sit-ups

400 m Run

W.O.D 5-8-12

7 rounds for time of :

200 m Run

10 - Burpees

25 - Double unders