WOD 5/6/15

May 5, 2015 by  

  • Front Squat 5×5
  • WOD:
  • 35 Wallballs
  • 100 Double Unders
  • 35 Wallballs

WOD 5/5/15

May 4, 2015 by  

  • Push Press 5×5
  • WOD:  AMRAP 12 mins
  • 5 HSPU
  • 15 Box Jumps

WOD 5/4/15

May 3, 2015 by  

  • 3x[15 sec superman hold, rolling into 15 sec hollow hold]
  • 800m Run or 1000m Row
  • 3x[ 15 Plate Sit ups, 15 Leg Lifts]
  • 400m Run or 500m Row
  • 3x[ 15 Plate Sit ups, 15 Leg Lifts]
  • 800m Run or 1000m Row
  • 3x[15 sec superman hold, rolling into 15 sec hollow hold]

WOD 5/3/15

May 2, 2015 by  

  • 10 Rounds-
  • 5x Jerk
  • Driveway Sprint

WOD 5/2/15

May 1, 2015 by  

  • Max rep Back Squat (135/95)
  • 200m Farmers Carry
  • Max rep Back Squat (95/65)
  • 200m Overhead Plate Carry
  • Max rep Back Squat (45/30)
  • 200m Sandbag Carry
  • Max Rep Air Squats

WOD 4/30/15

April 29, 2015 by  

  • “Josh”
  • 21 OHS/ 42 Pull ups
  • 15 OHS/ 30 Pull ups
  • 9 OHS/18 Pull ups

WOD 4/29/15

April 28, 2015 by  

  • Complete in teams of 2, Resting Partner Holds Plank:
  • 4 Rounds-
  • 800m Run or Row
  • 30x KBS
  • 60x Sit ups

WOD 4/28/15

April 27, 2015 by  

  • OTM 20 mins-
  • Evens- 3x Power Clean
  • Odds- 20 Double Unders

WOD 4/27/15

April 26, 2015 by  

  • “Mash Up”
  • 2 Rounds-
  • 400m Run or 500m Row
  • 25x Hand Release Push Ups
  • 400m Run or 500m Row
  • 25x Sit ups
  • 400m Run or 500m Row
  • 25x TTB
  • 400m Run or 500m Row
  • 25x Box Jumps

WOD 4/26/15

April 25, 2015 by  

  • OTM 10 mins-
  • 1 Power Snatch, 1 Hang Squat Snatch, 1 Snatch
  • Then:  6 Rounds Not for Time:
  • 1 Prowler Push
  • 10x Hollow Rocks

WOD 4/25/15

April 24, 2015 by  

  • 1 Mile Run
  • 50,40,30,20,10 Box Jumps
  • 5 Thrusters after each set of jumps
  • 800m Run

WOD 4/23/15

April 22, 2015 by  

  • Deadlift 3,3,3,2,2,1,+
  • WOD:
  • 800m
  • 21 Pull ups/63 Double Unders
  • 15 Pull ups/45 DU
  • 9 Pull ups/27 DU
  • 400m

WOD 4/22/15

April 21, 2015 by  

  • Part 1:  OTM 10 mins-
  • 1 Power Clean
  • 1 Hang Squat Clean
  • 1 Squat Clean
  • Part 2:  4 Sets 0f 10 DB or KB Press

WOD 4/21/15

April 20, 2015 by  

  • Back Squat 3,3,3,2,2,1,+
  • WOD:  In teams of 2-
  • 150 Wallballs
  • “Resting” partner holds plank

WOD 4/20/15

April 19, 2015 by  

  • Jerk 3,3,3,2,2,1,+
  • WOD:
  • 400m
  • 3x [10 Barbell Rollouts, 30 Sit ups]
  • 400m

WOD 4/19/15

April 18, 2015 by  

REST- NO CLASS TODAY

WOD 4/18/15

April 17, 2015 by  

  • Cash in:  2000m Row
  • 6 Rounds-
  • 20 Box Jumps
  • 20 Wallballs
  • There will be class at 7am ONLY!

WOD 4/16/15

April 15, 2015 by  

  • AMRAP 15 minutes-
  • 1x Muscle Up
  • 5x KBS
  • 9x Sit up

WOD 4/15/15

April 14, 2015 by  

  • Deadlift 3,3,3,3,3
  • WOD:  5 Rounds-
  • 30x DU
  • 20x KB Pass Through Lunges

WOD 4/14/15

April 13, 2015 by  

  • Jerk 3,3,3,3,3 (90%)
  • WOD:  3 ROUNDS-
  • 10x Clean & Shoulder to Overhead

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