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--Management

WOD Tuesday June 21, 2011

6 handstand pushups (or 30 second handstand hold)
9 ring dips
12 kb swings (55/35)
15 box jumps (24/20)

AMRAP in 18 mins

Try for partial range of motion on the HSPU rather than handstand holds -- even if the range of motion is only a couple of inches. Use abmats to shorten the distance to the floor.

To get an RX, you must finish the round you are working on when time expires. Those additional reps do not count toward your score.

WOD Monday June 20, 2011

10 Front Squats (135/95)
15 Burpees

5 Rounds

WOD Friday June 17th 2011

As many REPS as possible in 15 minutes
KB Swings 1 point
Box Jump 2 point
Wallball 3 point
Thruster 5 point

You can do as many reps of each exercise as you want. If you want to do KB swings for 15 minutes then go ahead. But I encourage you to do a few reps of each exercise.

WOD Thursday June 16th 2011

Split Jerks


1-1-1-1-1





- start slow and work on technique, then work up to a 1 rep max

WOD Wednesday June 15th 2011

Row 500 Meters
25 Pushups
Run 400 Meters
25 Situps with Medicane Ball

3 Rounds

WOD Tuesday June 14th 2011

21-18-15-12-9-6-3
Deadlift
Pullups
Lunges (per leg)

#1 225/185

#2 135/95