WOD 10/6/16

8 Rounds: 3x Deadlift 7x Dip 9x Leg Lift 30x Double Under

WOD 9/29/16

Deadlift 3,3,3,3,3,3 Then:  3 Rounds: 10x Hollow Rocks 10x Leg Lifts 10x Iso Ab to Plank 10 sec Hollow Hold 1 minute rest METCON ONLY: 400m 25x Deadlift/10x Hollow Rocks/10x Iso Ab to Plank 400m 20x Deadlift/ 10x Hollow Rocks/10x Iso Ab to Plank 400m Read More …

WOD 9/24/16

50x Barbell Burpees Then:  7 Rounds- 7x Deadlfit 7x TTB

WOD 9/12/16

Deadlift 5×5 Then: AMRAP 10 mins- 15x KBS 30x DU METCON Only: AMRAP 20 mins: 20x KBDL 200m 10x KBS 30x DU

WOD 9/7/16

“Wednesday Grind” 10 Rounds: 3x HSPU 6x Deadlift 6x CTB pull-ups 24x Box Jumps

WOD 8/1/16

Deadlift 3,3,3,3,3,3,3 Then:  21-15-9 TTB 200m Run after each set METCON ONLY OPTION: 6 Rounds: 20x Box Jump 10x Deadlift 10x TTB 200m

WOD 7/27/16

AMRAP 30 mins: 21-18-15-12-9-6-3 Squat Clean (95/65) Double Unders Deadlift Box Jump Each round begins with a driveway sprint