10/14/10

800m while carrying bell in rack position

M24
W16

10/12/10

12 Swings
200m run or 300m row

AMRAP15

M32
W24

10/7/10

15 Sprawl To High Pull
10 Fig 8's
3 Ab Wheel

AMRAP12

M24
W16

KETTLELBELL WOD 10/6/10

3 Rounds

One arm KBswing 15R 15L
30 Air squats
One arm KB high pull 15R 15L
30 Push ups
KBSnatch 15R 15L

10/5/10

FRAN

21-15-9
Thrusters
Pull-Ups

KETTLELBELL WOD 10/1/10

WOD #1
3 Station: rope drills, box jumps, tire flips
90 sec of work 30 sec of rest. 2 minutes total at each stations.
repeat cycle twice. finish w 250m sprint.

WOD #2
3 Rounds
15 Dual KBSwings
7 Burpees

M:24kg
W:16kg

9/31/10

Tabata

Fig 8's
Swing
Clean
Press
SDHP