April 08, 2013 Monday

4/8/13 Strength

15 min to establish 1RM Press

4/8/13 WOD

Scale - 400 for 800 M run Scale weight as needed


April 05, 2013 Friday

4/5/13 Strength

4/5/13 WOD

Scale - 4 rounds Hand release push ups instead of ring dips Scale weight as needed


April 04, 2013 Thursday

4/4/13 WOD


April 03, 2013 Wednesday

4/3/13 Strength

Strict T2B or Accumulate 1 min L-sit

4/3/13 WOD


April 02, 2013 Tuesday

4/2/13 Strength

Build up to max heigh box jump

WOD Part 1

3 Min rest

WOD Part 2

2 min rest

WOD Part 3

WOD Part 4


April 01, 2013 Monday

4/1/13 Strength

4/1/13 WOD

Scale weight as needed Scale burpee pull ups with separate burpees and scaled version of pull ups/ring rows/jump ups


March 29, 2013 Friday

3/29/13 WOD

Sub singles for doubles 2-to-1


March 28, 2013 Thursday

3/28/13 Strength

3/28/13 WOD


March 27, 2013 Wednesday

3/27/13 WOD

Scale double-unders w/ 2X1 single unders Scale KB weight as needed - or Kettle Bell Swings Scale box jumps w/ step ups


March 23, 2013 Saturday

3/23/13 WOD