April 18th 2013 WOD

Prowler / Sled Work

Weighted Pull Ups
4-6x8

WOD
Run/Row/Dunder
500/500/50
35 Wall Balls 20/14
Run/Row/Dunder
500/500/50
25 Ball Slams 30/20
Run/Row/Dunder
500/500/50
15 T2B

Train Hard Train Smart

Scale (up/down) as needed.

April 17th 2013 WOD

7 climbing sets of:
2 Push Press + 1 Push Jerk/Split Jerk

WOD 
EMOTM 16 Minutes:
Odd 4 KB Swings + 3 KB Squats + 2 KB SDHP 32/24
Even 5 HR Push Ups Sprint the length of the asphalt.

Happy Birthday Denise.

Train Hard Train Smart

Scale (up/down) as needed.

April 16th 2013 WOD

GHD Hip Extensions
Planks & Holds

WOD 
Run/Row
750M followed by
3 Rounds
6 Hang Power Clean 135/95
12 Bar Facing Burpees

Train Hard Train Smart

Scale up/down as needed.

April 15th 2013 WOD

Strength 
Tempo Front Squats
3-3-3-3

WOD
"Helen"
3 Rounds for time:
Run 400m
21 KB Swings 24/16
12 Pull Ups

Train Hard Train Smart

Scale (up/down) as needed.

April 12th 2013 WOD

Power Clean 
5x5

WOD
3 Rounds for time:
8 KB Goblet Squats 32/24
12 Lunges w/ plate OH 45/25
16 Burpees

Train Hard Train Smart

Scale (up/down) as needed.

April 11th 2013 WOD

Skill 
Double Unders
GHD Sit Ups

WOD 
Mini "Angie"
50 Squats
50 Sit Ups
50 Push Ups
25 Strict Pull Ups/Chin Ups

Train Hard Train Smart

Scale (up/down) as needed.

April 10th 2013 WOD

Press 3 x 3 
Push Press 3 x 3

WOD
In 7 Minutes:
Row 750M
40 Box Jumps 24/20
In the remaining time max rep wall balls (20/14).

Train Hard Train Smart

Scale (up/down) as needed.