6.30.12

REST

6.29.12

Ten 20 sec sprints up hill w/ decreasing reps of pushups, from 20 to 2.

6.28.12

AM Lift
5 x 5 Squat
4 x 4 OHS
3 x 10 Knees to Elbows

6.27.12

AM WOD
Bench 5x5
Step Ups 4x8

10 to 1 Burpees
1 to 10 Squats

6.26.12

AM Lift
Clean and Jerk 5 x 5
1 rep at the end of 260lbs

One Arm Row 3 x10

PM WOD
5 Rounds
10 Power Cleans 135lbs
10 Pullups
150M Run

6.25.12

AM Lift
5x5 Deads (315lb)
4x4 Shoulder Press (185lbs)
3 x10 Dips and Pullups

Lunch WOD
3 Rounds
20 Knees to elbows
30 Wall Balls

PM WOD
10-9-8-7-6-5-4-3-2-1
Snatch (135lbs)
24" Box Jumps

6.13.12

AM WOD
4x4 Snatch

Team WOD
100 Pullups
200 Pushups
300 Squats
400 Sit Ups

PM
30 Min Interval Run

5x3 Cleans

4 Rounds for Time
135 Clean
400M Run

6.12.12

5x5 Deads w/ 10 ploy box jumps

6.11.12

AM WOD
20 Mins
Every 5 Mins
500M Row
10 Leg Press
5 Bench Press

40 Min of Intervals 5K Course

6.9.12 & 6.10.12

REST

6.8.12

AM
30 Mins of Intervals

PM
15-10-5
Snatch
KB Swing
GHD's
Pullups

2 Mile Run

6.7.12

AM
45 Min of Intervals

PM
4 Rounds
500M Row
10 Deadlift
15 Bench Press
5 Front Squat
15 AB Mat

6.5.12 & 6.6.12

REST

6.4.12

2 Mile Run

6.3.12

2.5 Mile Run

6.2.12

5.25 Mile Run

WOD
1000M Row

Then
12 Min AMRAP
8 Cleans
10 DU's
8 Push Press
8 Box Jumps

6.1.12

5 Rounds
10 Ring Dips
10 RDL's w/ 135lbs
150M Run