Melissa

6.8.15 PRE WOD 5 shuttle runs 2 min plank WOD 3 Rounds 15 c2b pull-ups 10 power cleans #135/95 5 thrusters #135/95  

6.1.15 W.M. PRE WOD BEAR COMPLEX5 rounds/ 7 reps power clean front squat pushpress backsquat push jerk WOD Run 1 mile for time  

5.26.15 PRE TABATA Row                       – for max distance WOD:   TABATA for total reps KB Swings Double Unders Walk-outs Sit-ups

5.21.2015: (WG) PRE: Split Jerk 2-2-2-2-2 WOD: 5 Rounds 21 KB Swings (#72/55) 20 situps 15 burpee box jumps  

5.15.15 G.W.M PRE: TIRE FLIPS (for time) 10 – guys 20- ladies Rope Climb 5 WOD:   3 rounds for time 400m Run 8 Deadlifts #225/155 12 Toes to Bar

            5.8.15 (MW) Pre Wod: 3 min push-ups 3 min sit-ups PLANK WOD: For Time 600m Run 10 TGU 400M Run 8 TGU 200m Run 6 TGU 400m Run 4 TGU 600m Run 2 TGU  

PRE WOD: 5 min AMRAP # KB Swings #55/35 Box Jump & Plank Challenge 2:00 WOD: (50, 40, 30, 20, 10) for time Air Squats Double Unders

4.27.15 (GW) Pre Wod: Shad Fest Challenge: 1 min row (calories) + 1 min squat WOD: 18min AMRAP Rep. # Box Jump 15 Push Press 12 #115/75 Toes to bar 9      

        4.10.15 (W) Pre Wod:   3min PLANK TABATA Bicycle Crunches WOD: 7000/5000lb Elephant * 25min time cap Rep. # Girls – Clean and Jerk 59 #85 Boys- Clean and Jerk 52 #135