5.29.13.

mobility: warm-up: wod: 29 min time cap 50 wallball shots 3x 400m run 21 kb swings 12 pull-ups 50 wallball shots 50.40.30.20.10. Double Unders Sit-ups 50 wallball shots

5.17.13.

mobility: warm-up: A. 4x 30sec Handstand Hold 20 mb pullovers 100m run B. 2x kb complex 2-3 HSPU wod: 3x 400m run 21 kb swings 7 HSPU

4.30.13.

mobility: warm-up: 3x 200m run 5 strict pull-ups + 5 kipping pull-ups 2x kb complex around the worlds.2 arm swing.goblet squats.single arm swing.thrusters 12 straight leg raises wod: Helen 400m run 21 kb swings 12 pull-ups

4.25.13.

mobility: warm-up: A. 3x 100m run mb pullovers B. kipping pullup drills wod: amrap 20mins 400m run 15 pull-ups 20 Push-ups

4.19.13.

mobility: warm-up: A.3x 100m run 30sec Handstnd Hold B. 3×3 power clean Hang squat clean WOD: 400m run 12 power cleans 8 hspu 300m run 10 power cleans 6 hspu 200m run 8 power cleans

4.12.13.

mobility: warm-up: A. 3x 100m run 5 Hang Power Snatch + Overhead Squat 5 Y + L B. Squat Technique wod: “Nancy” 5x 400m run 21 Overhead Squats @ 95/65#

4.4.13.

mobility: warm-up: 100m run. 5 hspu 20 mb pullovers 200m run 5 hspu 20 mb pullovers 300m run 5 hspu 20 mb pullovers wod: Kate’s Birthday Extravaganza 4x 400m run 35.25.15.5. wallball shots kettle bells swings

3.16.13.

mobility: warm-up: 3x 100m buddy carry 30:30:30 plank complex 10 band pull aparts wod: 3x 400m run 30 kb swings 21 hand release push-up

3.8.13.

mobility: warm-up: 100m run 12 sumodeadlift highpull 20 L-Sits, L-Holds wod: 3x 400m run 500m row (last done: 1.23.13.)

2.23.13.

mobility: warm-up: coaches choice wods: 3x 200m run 21 wallball shots 2x 300m run 21 hand release push-ups 1x 400m run 21 ground 2 overhead