WODs & Well-Being

April 19, 2013 WARMUP: - Skip Gym Length - 10 Toy Soldiers - 10 Pushups - 10 Pullups - 5 Burpees TEAM: - 1 Power Snatch - 1 Squat Snatch OTM for 5 Minutes (75lbs) WOD: Decamp 3 Rounds for Time - Row 250m - 30 KB Swings (1 pd) - 60 Double Unders (12:39 Rx) TEAM: - MU Transitions - HS Walks .

April 8, 2013 I never thought I would say that I missed running, but I did. Great indoor/outdoor WOD today!! WARMUP: 3 Rounds - 1/2 Gym Crab Walk - 5 K2E - 10 Wall  Balls - 10 Scorpion WOD: Boat Race 3 Rounds - 250m Row - 400m Run (9:57 Rx) .

March 15, 2013 WARMUP: 3 Rounds - Bear Crawl - 10 Ring Row - 10 Shoulder Dislocates - 10 Lunges 1 X 9 Findamentals OLY: Snatch Light Snatches for 10 Min 65 X 2 75 X 2 85 X 2 95 X 2 WOD: Recovery 4 X 250 Row .

January 11, 2012 WARMUP: 3 Rounds - 20 Double Unders - 5 Pullups - 10 Inchworms - 15 Air Squats Pigeon Stretch STRENGTH/SKILL Front Squat (Based off 215lb 1RM) 1 X 5 @ 75% - 160 2 X 5 @ 80% - 170 2 X 3 @ 85% - 180 1 X 2 @ 95% - 200 WOD: Chill Stop 4 Rounds for Time - 15 HSPU (first 10 Rx, remainder with 1 abmat) - 30 Jumping Squats (45lbs) - 250m Row (3 + 5) .

October 24, 2012 WARMUP: 400m Run 3 Rounds - 10 Incoworms - 10 Step Ups - 10 Ring Rows - 10 Air Squats 200m Run WOD: "Machine Head" 15 Minute AMRAP - Row 250m - 20 Hand Release Pushups - 20 Box Jumps (20) (4 + 265 Rx) SKILL/STRENGTH 3 Rounds not for Time - 10 Hollow Rocks - 10 GHD - 10 Toes to Bar .

**Had to post some of the few dates I missed back in June/July for my archive** June 22, 2012 WARMUP: 3 Rounds - Row 200m - 5 Ring Dips - 10 Squats - 15 Back Extensions - 10 Step Ups - 5 Pushups Group: Burpee Efficiency SKILL/STRENGTH Mobility Stretching 4X250m Row sprints .