April 2016

April 25 – April 30, 2016

Monday: WOD: “CEO” 3 Squat Cleans, 4 HSPU, 5 Pullups As many rounds possible is 3 minutes, then 1 min rest 5 cyles, record max reps Tuesday: WOD: “Swole Sisters” Odd Couple : Deadlifts/L-Sits then, 3R4T: 2 – 15′ Rope climbs Sled Push 250m Row Wednesday: WOD: “Hey Mike…hey Mike…..” 3 OHS, 6 STOH, 9 […]

April 25 – April 30, 2016 Read More »

April 18 – April 23, 2016

Monday: WOD: “Big Brown Bear” 1 Bear Complex EMOM (115/75) Burpee Pullup AMRAP in 10 minutes Rest 3 minutes AMRAP in 3 minutes Double Unders Tuesday: WOD: “Shoulder Complex” Strength: Power Cleans EMOM 12 min then 5 Shoulder Press 10 Push Press 15 Power Jerk Men’s 95# / Women’s 65# …For Time.. Wednesday: WOD: “Don’t

April 18 – April 23, 2016 Read More »

April 4 – April 9, 2016

Monday: WOD: 30-20-10 reps for time of : Wall Balls/SDLP (75/55) Box Jumps/Push Press (75/55) Tuesday: WOD: “Marco” 3R4T: 21 Pullups 15 HSPU 9 Thrusters (135/95) Wednesday: Strength: Push Press/EMOM (10MIN) WOD: Complete AMRAP in 12 minutes of: 10 DB Squat Snatches 50 Double Unders Thursday: WOD: “PK” 5R4T 10 Back Squats (225/150) 10 Deadlifts

April 4 – April 9, 2016 Read More »