August 21st, 2013

WOD:

1.  banded pull-ups

5 x 8

2. Press

5 x 5

3. Barbell Step-ups

5 x 5 (each leg)

4. One legged deadlifts

5 x 5 (each leg)

5. 10 GHDs

10 Hip extensions

6. 5 sets of

1 minute row for calories

1 minute rest

1. (red + blue)

2. 105 lbs.

3. 75 #?

4. with 53# kettle bell

5. Done

6. 22, 24, 25, 25, 26 calories

May 14th, 2013

Workout of the Day

A. Deadlifts: 5 x 3

B. Barbell step-ups (20 inch box): 3 x 6-8

C. 3 rounds for time:

20 bar facing burpees

10 OHS w/120#s

3 muscle-ups

A. 3 x 5 x 365

B. 3 x 8 x 95

(tough!!)

C. 12:24

Sets of 5 for all OHS