October 2013

WOD:  13 Minute AMRAP of: 10 Over Head Squats (45#) 150 M Run 20 Burpees    

WARM UP:  800 M Run 30 Hollow Rocks SKILL: Push Jerk

WARM UP: 4 Rounds of: 20 Butt Kicks 20 Sit Ups

Warm up: 2 rounds of: 30 Hollow rocks 30 Walking Lunges 30 Sit Ups

WARM UP: 2 Rounds of: 400 M Run 50 Air Squats WOD: For Time: 150 M Waiter Walk (45# plate) 20 Burpees 20 Knees to Elbow 400 M Run 150 M Waiter Walk (45# plate) 30 KB Sings (45# W; 55# M) 30 Push Ups 150 M Waiter Walk (45# plate) 40 Air Squats 40

WARM UP: 100 Skips 50 Sit Ups 75 Skips 25 Flutter Kicks

WARM UP: 3 Rounds of : 8 Stretch (30 Second Hold) 20 Flutter Kicks 20 Super Mans WOD: FIGHT GONE BAD 3 Rounds of every minute on the minute, one minute of each of the following movements with one minute rest after all 5 movements: Box Jumps Back Squats (45# and up) Kettle Bell Swings

WARM UP: EMOM: 1 Air Squat 1 Push Up 2 Air Squats 2 Push Ups increasing by 1 each every minute until failure. When you fail you start over at ONE.

WARM UP: 400 M Run 25 Sit Ups 25 Flutter Kicks