WOD 6/6/16

Back Squat 5,4,3,2,1 (60-90+%) Then:  AMRAP 10 min: 50x DU 20x KTE 10x Burpee METCON ONLY OPTION: AMRAP 20 mins: 50x DU 35x Air Squats 20x KTE 5x Burpee

WOD 5/10/16

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 5/3/16

AMRAP 10 minutes: 50x DU 10x Back Squat

WOD 4/11/16

Back Squat 5×5 Then:  AMRAP 7 mins- 5x OHS 7x Leg Lifts Metcon Only- 400m 21x OHS 10x Leg Lifts 15x OHS 10x LL 9x OHS 10x LL 400m 10x LL 9x Back Squat 10x LL 15x Back Squat 10x LL 21x BS 400m

WOD 3/1/16

Back Squat 5×5 (80%) Then:  AMRAP 10 minutes- 10x Air Squat 10x Lateral Hurdle Jump 10x Leg Lift 200m Run METCON ONLY: 800m Run or Row 25x (Back Squat, Hurdle, Leg Lifts) 20x (Back Squat, Hurdle, Leg Lifts) 15x (Back Squat, Hurdle, Leg Lifts) 10x (Back Squat, Hurdle, Read More …

WOD 2/10/16

Back Squat 10,5,3,1,1,1,3,5,10 Metcon Only: 1000m Run or Row 25x Back Squat/5 Wall walks 20x BS/5 WW 15x BS/5 WW 10x BS/5 WW 5x BS/5 WW 500m Run or Row

WOD 12/28/15

Back Squat 3,3,3,3,3 (80%) Then: 80x DU/ 20x Front Squat 60x DU/ 15x Front Squat 40x DU/ 10x Front Squat 20x DU/ 5x Front Squat