WOD 5/22/16

May 21, 2016 by  

  • 1000m
  • 100′ Handstand Walk
  • 10x OHS
  • 500m
  • 50x Burpees
  • 5x OHS

WOD 5/21/16

May 20, 2016 by  

  • 3 Rounds:
  • 400m Run
  • 40 Sit ups
  • 7 Deadlifts

WOD 5/20/16

May 19, 2016 by  

Friday Fitness Fun!

WOD 5/19/16

May 18, 2016 by  

  • Regional WOD#3:
  • 104x Wallballs
  • 52x Pull ups
  • REST 1 MINUTE
  • Regional WOD#4:
  • 4 Rounds-
  • 28x Pistols
  • 15x Power Cleans

WOD 5/18/16

May 17, 2016 by  

  • “The Grind”
  • 2 Rounds:  Tabata Format
  • V Sit DB Figure 8’s
  • Row
  • Hollow Rock
  • KBS

WOD 5/17/16

May 16, 2016 by  

  • 10 Rounds:
  • 4x Strict Muscle Ups
  • 7x Strict HSPU
  • 12x DB Snatch

WOD 5/16/16

May 15, 2016 by  

  • 10,8,6,4,2 Squat Snatch
  • OR
  • 10,8,6,4,2 Squat Snatch
  • 300m Run/400m Row after each set

WOD 5/15/16

May 14, 2016 by  

  • 5 Rounds:
  • 15x Plate Sit up
  • 30x KBS
  • 1x Prowler Push

WOD 5/14/16

May 13, 2016 by  

  • 1000m Row
  • 30x Hang Power Snatch
  • 30x OHS
  • 1000m Run

WOD 5/13/16

May 12, 2016 by  

  • Friday Fitness Fun

WOD 5/12/16

May 11, 2016 by  

  • E2MOM- 12 minutes:
  • 0:00-2:00 1x Squat Clean/5x Jerk
  • 2:00-4:00 2x Squat Clean/4x Jerk
  • 4:00-6:00 3x Squat Clean/3x Jerk
  • 6:00-8:00 4x Squat Clean/2x Jerk
  • 8:00-10:00 5x Squat Clean/1x Jerk
  • 10:00-12:00 6x Squat Clean
  • Cash Out:  1600m Run or Row

WOD 5/11/16

May 10, 2016 by  

  • “The Grind”
  • 4 ROUNDS:
  • 30x Medball Chest Pass
  • 15x Sit ups
  • 30x Medball Rolling Push Up
  • 15x Sit ups
  • 30x DB or KB Bent Over Row
  • 15x Sit ups
  • 30x Skaters
  • 15x Sit ups
  • 30x Sliders
  • 500m Run or Row

WOD 5/10/16

May 10, 2016 by  

  • Back Squat 3,3,3,3,3,3,3
  • Cash out:  21-15-9 CTB Pull ups
  • 400m Run after each set
  • METCON only:
  • 3 Rounds-
  • 15x CTB Pull ups
  • 30x Back Squat
  • 800m Run

WOD 5/9/16

May 8, 2016 by  

  • AMRAP 20 minutes:
  • 10x KTE
  • 20x Alternating Pistols
  • 30x Handstand Walking “Steps”

WOD 5/8/16

May 7, 2016 by  

  • 4 Rounds:
  • 15x Wallballs
  • 30x Medball Clean
  • 400m Run

WOD 5/7/16

May 6, 2016 by  

  • 8 ROUNDS:
  • 5x Pull ups
  • 10x Barbell Rollouts
  • 15x Deadlift

WOD 5/6/16

May 5, 2016 by  

  • Friday Fitness Fun!

WOD 5/5/16

May 4, 2016 by  

  • 50 Barbell Burpees
  • 35 OHS
  • 20 Muscle Ups

WOD 5/4/16

May 3, 2016 by  

  • “The Grind”
  • AMRAP 15 minutes:
  • 20x Weighted Step Ups
  • 10x Supine Medball Toss
  • Ladder Quick Step/Driveway Sprint
  • AMRAP 15 minutes:
  • 10x Russian Twist
  • 20x Iso Ab to Plank
  • 10x Box Jump
  • Rest 2 minutes in between each AMRAP

WOD 5/3/16

May 2, 2016 by  

  • AMRAP 10 minutes:
  • 50x DU
  • 10x Back Squat

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