Monday: WOD: Tabata Deadlift Burpees Box Jumps (24″/20″) TTB rest 1 min Tuesday: WOD: Pullups/WallBalls (20/14) 5-10 reps 10-20 reps 15-30 reps 20-40 reps 25-50 reps for time Wednesday: WOD: 1 Squat Cleans: Men’s 115# / Women’s 75# 1 Push Up 15 min AMRAP, Increasing by 1 rep each round Thursday: WOD: “Lieutenant Dan” 200M […]
March 26 – March 31, 2018 Read More »
Monday: WOD: “Mary” 5 HSPU 10 Pistols 15 Pullups 20 min AMRAP Tuesday: EMOM: 3 Snatches WOD: Burpees 1 and 1 thruster ascending for 10 min Wednesday: Odd Couple: Back Squats/Box Jumps WOD: 10 Push Ups 10 KBS: Men’s 50# / Women’s 35#/ 200 M Run 4R4T Thursday: WOD: “WUCO” MIN 1 PUSH PRESS MIN
March 19 – March 24, 2018 Read More »
Monday: WOD: “DAN” Buy in – 100 situps then: 3 bear complexes 10 toe to bar 10 burpee box jumps 3 rounds Cash out: 100 situps Tuesday: EMOM: HSPU/Pull UPs WOD: 21-15-9 deadlift, wall balls Wednesday: WOD: 200 M Run 25 KBS 25 Burpees 25 Double Unders 25 Situps 20 min AMRAP Thursday: WOD: 10
March 12- March 17, 2018 Read More »
Monday: 10 Min EMOM:3-Deadlift /3-HSPU WOD: 5 Pullups 10 Pushups 15 Squats 200m Run 5R4T Tuesday: WOD: 250m/225m Row 10 Double Unders unbroken 20 WallBalls 30 Situps 20 Push Press 20 min AMRAP Wednesday: Backsquat: 8min WOD: 5 KBS 10 OHS 10 min AMRAP Thursday: WOD: 800M Run or 1K Row 30 Clean and Jerks
March 5 – March 10, 2018 Read More »