WOD 11.6.13 Wednesday

A. 3 Rounds
10 Push Jerk/ split jerk
30 Sec Rest
10 Double Unders
30 Sec Rest

B. 4 Rounds
40M Walking Lunges
10 Push Press/ Jerk (75/55)
200M Run
80 Single Unders

C. 3 Rounds
10 Pull-Ups
45 Sec Plank Hold

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WOD 7.25.13

LEVEL 1

 

A. 4 Rounds
7-9 Ring Dips
30 Sec Rest
7-9 Ring Rows (single leg)
30 Sec Rest
7-9 Toes to Bar
30 sec Rest

B. 3 Rounds
20 Pull-Ups
30 Sit-Ups (10 lb plate)
500M Row

C. 3 Rounds
8-10 Hollow holds- 10 sec
20-30 Sec Handstand Hold

LEVEL 2

 

A. 4 Rounds
3-5 Muscle Ups
30 Sec Rest
2-3 Handstand Push-Ups
30 Sec Rest
3-5 Pistols (each leg)
30 Sec Rest

B. 3 Rounds
500M Run
30 Sit-Ups (25 lb plate)
20 Pull-Ups

C. 3 Rounds
5 Single Arm KB Snatch

25 Unbroken Double Unders

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