WOD 060114

Skill: Push Press Strength: Deadlift 5-5-5 Metcon: For time: 30 Burpees 20 Jumping lunges 20 Push Press (40/30kg) 20 Box jumps 20 Knees to elbows 20 Hand release pushups 30 Burpees

WOD 050114

Skill: Push Press Strength: Push Press 5-5-5 Metcon: "Helen" 3 Rounds for time of: Run 400M 21 Kettlebell Swings (24/16kg) 12 Pullups

WOD 040114

Skills: Wall Climb Metcon: 5 Rounds for time: Run 200M 12 Thrusters (40/30kg) 6 Box Jumps 3 Wall Climbs

WOD 030114

Skill: Push Press Strength: Front Squat 5-5-3-3-3 Metcon: 12min AMRAP of: 15 Double unders 10 Push press (40/20kg) 5 Strict pullups

WOD 020114

Skill: Kipping pullups Metcon: 10 rounds for time of: 4 Toes to bar 6 Burpees 8 Weighted Box step-ups (20/10kg)

WOD 010114

Skill: Deadlift Strength: Deadlift 5-5-5 Metcon: Run 800M Then 5 rounds of: 21 Ground to overhead with plate (20/10kg) 15 Burpee - over the box jump 9 Pushups Then Run 800M

WOD 311213

Skill: Squat Metcon: 10-9-8-7-6-5-4-3-2-1 reps of: Ring Dips Box Jumps Goblet Squats

WOD 301213

Skill: Kettlebell Swings Metcon: 16min amrap of: 200m Run with 10/5kg plate 10 Pullups / Ring rows 10 V-ups 10 Kettlebell swings

WOD 291213

Skill: Kettlebell Snatch Metcon: 6x6 sprint 30 Toes to bar 40 Broomstick Overhead squat 6x6 sprint 40 Weighted situps (10/5kg) 30 Burpees 6x6 sprint

WOD 281213

Skill: Strict/Kipping Pullups Metcon: Tabata KB thrusters (32/16kg) Tabata Box jumps Tabata KB swings (32/16kg) Tabata Pullups

WOD 261213

Skill: Sumo DeadLift High Pull Metcon: 5 rounds for time of: 20 SDHP (50/30kg) 10 Burpees 20 Walking lunges with plate overhead (20/10kg)

WOD 251213

REST DAY!