WOD 7/20/17
Deadlift 3,3,3,3,3 Then: Cash in- 500m Row 40 Handstand Steps/ 40 DU 30 Handstand Steps/ 30 DU 20 Handstand Steps/ 20 DU 10 Handstand Steps/ 10 DU
DU
WOD 7/10/17
Back Squat 3,3,3,3,3 Then: 21-15-9 Thrusters Hollow Rocks 50x DU after each set
WOD 6/18/17
Teams of 2, 1 working at a time: 75x Power Snatch (75/55) 400m Farmers Carry 200x DU
WOD 6/14/17
200m Overhead Plate Carry 300m Run 30x Medball Sit-ups/60x DU 20x Medball Sit-ups/50x DU 10x Medball Sit-ups/40x DU 300m Run 200m Overhead Plate Carry
WOD 6/6/17
“The Grind” AMRAP 30 minutes: 50x DU Driveway Sand Bag Carry 50x Wallballs Driveway Sand Bag Carry 50x Medball Cleans Driveway Sand Bag Carry 50x Leg Lifts Driveway Sand Bag Carry
WOD 5/23/17
CrossFit Regionals WOD #3 100′ Single Arm Overhead DB Walking Lunges 100x DU 50x Wallballs 10x Rope Climb 50x Wallballs 100x DU 100′ Single Arm Overhead DB Walking Lunges
WOD 5/10/17
Cash in: 100x DU Then 5 Rounds- 5x MU 10x TTB 15x Hollow Rock 1 Way Prowler Push Cash out: 100 DU