WOD

12 Time trial (TT)

Run, bike, or row

then

Squat skills stations

WOD

For time:

300

30 Box jumps @ 24" box
30 Push-ups
30 KBS @ 50lbs
30 KTE
30 PP
30 lunges
30 Back Ext
30 Atomic Sit-up
30 Burpees
30 Thruster @ 95 lbs

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WOD

Death by 10 sec

WOD 28 Mar 10

For time:

11x Pull-up +
15x Front Squat @ 95# +
20x  Push-up+
15x Push Press @ 95# +
30x Burpee +
15x Hi-Pull @ 95# +
40x Atomic Sit-up +
15x Back Squat @ 95# +
50x Box Jump @ 24” Box

WOD 27 Mar 10

None

WOD 26 Mar 2010

Rest Day due to training requirements. Will bust it on Sat.

WOD

3 X 5, with 3 minutes rest between sets. Hold the longest distance possible.

Swim, Bike, Run, C2

Rest Day

WOD

For time:

10-9-8-7-6-5-4-3-2-1

Pull-ups (chest to bar)
Box jumps 30 in box
GHD sit-ups

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WOD by Cullen

Choose your battle:

Bike, Run, Rower

5 sec on, 10 sec off, 20 sec on, 10 sec off, 10 sec on, 10 sec off, 30 sec on, 10 sec off, 15 sec on, 10 sec off, 25 sec on, 10 sec off.

3 rounds with no rest between sets.

WOD #1

Workout Gone Wrong

Row
Push-ups
Box jumps 24"
Pull-ups
Thrusters

1 minute rounds with a running clock. No rest between exercices. 1 min rest at the end. Repeat 4X