5.18.13.

mobility: warmup: Coach’s Choice wod: 2x- Partner 1: 1000m row Partner 2: 12 push-press 12 lateral box jumps Partner 3: Plank Complex What better way to spend a Saturday morning than with your Friends!!!

4.24.13.

mobility: warm-up: A. tabata: rope turns B. 2x 5 power cleans 5 pushpress 3 squat cleans 3 push jerks build up bar to working weight wod 1: buy in: 1000m row then 12.9.6.3. power clean + pushpress double unders x3 (36.27.18.9.)

3.22.13.

mobility: warm-up: 3x 250m row 8 tgu 10 band pull aparts WOD: 1x 1000m row Rest 2mins 16.12.8. deadlifts sbgu

2.16.13.

mobility: warm-up: wod: Paleo Benchmark 2.0 1x 1000 rower 2x 50 overhead lunges (25/) 25 hand release push-up 50 sit-ups

1.19.13.

mobility: warm-up: 3x 250m row 20 split jumps 10 ground to overhead 6 shoot thrus wod: “The New Benchmark” 1x 1000m row then 2x 50 overhead lunges (25/) 25 hand release push-ups 50 sit-ups

11-30-12

mobility: warm-up: 2x 250m row 4 Turkish Get-ups WOD: 2x1000m row CORE: 2-4x 8 Sand Bag Get-Up 20 Weighted Sit-ups Plank Complex (30s/side)

11-1-12

mobility: warm-up: 3x 200m run 10 kips 10 squat therapy skill: kipping pull-ups oh squat wod: 1000m row 5x 10 pull-ups 7 oh squats 800m run

10-17-12

mobility: warm-up: 3x 150m row 30s knee tuck 10x Jane Fonda Hip Complex Endurance: 2x1000m row WOD: amrap 6 mins 8 toes 2 bar 10 mb sit-ups 12 mb rotations

10-4-12

Mobility: Warm-up: 4x 150m row 15 kb swings 10 step-ups 60sec plank complex Endurance: 1x 1000m row WOD: 7x 5 deadlifts 5 rep leg blaster *5 squats 5 lunges/leg 5 split jumps/leg *5 squat jumps