6.6.13.

mobility: warm-up: A. 3x Suicide Runs Pull-up Variations B. Skill: Kipping Pull-ups wod: 4x 28 kb swing 7 pull-ups 100m run 28 weighted sit-ups

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

5.8.13.

mobility: warm-up: A. 100m run 10 sandbag shoulders B. kb complex wod: amrap 12 mins 100m sandbag run 20 kb swings 30 split jumps

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

4.4.13.

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

3.20.13.

mobility: warm-up: A. 3x 8 wallball shots 12 straight leg rasies Jane Fonda Hip Complex B. Front Squat 8.5.2. strength: Front Squat 5×1 wod: 3x 15 Front Squat 30 KB 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

2.20.13.

mobility: warm-up: 3x 6 Turkish Get-ups 4/8 pull-ups 150m row wod: amrap 8mins 300m row 10 burpees 12 pull-ups wod 2 amrap 8mins 30 kb swing 10 Sandbag Get-ups

1.29.13

mobility: warm-up: 3x 10 ring rows (false grip) kb complex 20 mb pullovers wod: Perto’s Birthday Chipper 38 wallball shots 38 kb swings 38 burpees 38 pull-ups 38 kb thrusters floater: 38 cals on rower Outstanding work today everyone.