WOD 2/6/16

February 5, 2016 by  
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21 KBS/63 DU/21 Dips 15 KBS/45 DU/15 Dips 9 KBS/27 DU/9 Dips

WOD 1/31/16

January 30, 2016 by  
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75x DU 6 Rounds: 15x KBS 10x HSPU 5x CTB Pull ups 75x DU

WOD 1/19/16

January 18, 2016 by  
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OHS 3,3,3,3,3,3 Then:  1000m Row 30x Power Snatch OR WOD only option: 21x Power Snatch 30x DU 15x Power Snatch 30x DU 9x Power Snatch 800m Run 9x OHS 30x DU 15x OHS 30x DU 21x OHS 30x DU

WOD 1/16/16

January 15, 2016 by  
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AMRAP 15 minutes: 15x DB Push Jerk 30x Air Squats 45x DU

WOD 1/10/16

January 9, 2016 by  
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50, 40, 30, 20, 10 DU’s and Sit ups 7x Jerk after each set

WOD 12/28/15

December 27, 2015 by  
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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

WOD 12/22/15

December 21, 2015 by  
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7 Rounds: 5x Deadlift 10x Pistols 15x Sit ups 20x DU’s

WOD 12/19/15

December 18, 2015 by  
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5 Rounds: 30x DU 20x KBS 10x Dip

WOD 12/7/15

December 6, 2015 by  
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Deadlift 5,4,3,2,1,1,2,3,4,5

WOD 11/30/15

November 29, 2015 by  
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1 Minute Plank 50x DU 3x [15 Plate Sit ups, 15 Leg Lifts] 50x DU 3x [15 Plate Sit ups, 15 Leg Lifts] 50x DU 3x [15 Plate Sit ups, 15 Leg Lifts] 50x DU 1 Minute Plank

WOD 11/12/15

November 11, 2015 by  
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OHS 5×5 OR AMRAP 15 minutes: 10x Leg Lifts 20x Sit ups 30x DU

WOD 10/21/15

October 20, 2015 by  
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6 Rounds- 1x Power Clean 5x Hang Power Clean 10x Front Rack Walking Lunge 30x DU

WOD 10/12/15

October 11, 2015 by  
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Jerk 3,3,3,3,3 WOD:  10,8,6,4,2 Shoulder Press 50x DU After each set

WOD 10/7/15

October 6, 2015 by  
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1 Mile Run 2x [50 DU, 50 Sit ups] 1 Mile Run

WOD 10/4/15

October 4, 2015 by  
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21-15-9 Thrusters Pull ups 50x DU after each set

WOD 9/23/15

September 22, 2015 by  
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Front Squat 3,3,3,2,2,1 WOD:  AMRAP 8 minutes- 40x DU 20x Wallballs 5 Burpees each break

WOD 9/17/15

September 16, 2015 by  
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3 Rounds- 50x DU 500m Run or Row 30x Goblet Step Up

WOD 9/1/15

August 31, 2015 by  
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E3MOM 12 Minutes: 10x Back Squat WOD: 3 minutes max rep Wallballs Rest 30 seconds 2 minutes max rep DU Rest 20 seconds 1 minute max rep Burpees Block Loop or 600m Row

WOD 8/27/15

August 26, 2015 by  
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In teams of 2, 1 working at a time.  20x DU each switch/each partner 800m Run or Row 50x Back Squats (135/95) 50x Push Press (115/75) 800m Run or Row 35x Back Squats 35x Push Press 800m Run or Row 20x Back Squat 20x Push Press 800m Run or Row

WOD 8/23/15

August 22, 2015 by  
Filed under Workouts

OTM 7 minutes: 3x Deadlift WOD:  AMRAP 15 mins 15 Pull ups 1 Low Sled Push 30x DU’s

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