WOD 3/29/17

“The Grind” AMRAP 30 minutes: 30x Deadlift 30x Power Clean 30x Front Squat 300m 30x TTB 30x Leg Lifts 30x Iso Ab to Plank

WOD 3/23/17

AMRAP 20 minutes: 15x Medball Sit ups Driveway Sprint 15x Iso Ab to Plank 200m

WOD 3/2/17

2 Rounds: 30x Medball Sit ups 200m 30x Iso Ab to Plank 200m 30x Hollow Rock 200m 30x Leg Lift 200m  

WOD 1/26/17

OTM 10 mins: 1x Power Clean, 2x Hang Power Clean Then:  AMRAP 7 mins: 10x Deadlift 15x Iso Ab to Plank

WOD 12/6/16

“The Grind” AMRAP 15 mins- 20x Medball Sit up 200m Run or 300m Row Immediately into: AMRAP 15 mins- 20x Russian Twist 20x Iso Ab to Plank 20x Box Jump

WOD 10/18/16

Part 1:  5 sets 5-10 strict Pull ups w/1 min rest Part 2: 400m Run 30x Medball Sit ups 400m Run 30x Iso Ab to Plank 400m Run 30x Russian Twist 400m Run 30x Leg Lifts

WOD 6/21/16

OHS 5,4,3,2,1 Then:  4 Rounds- 250m Row 25x Sit ups Metcon Only Option: Cash in:  500m Row 18-15-12-9-6-3 OHS 20x Iso Ab to Plank after Evens 50x Sit ups after Odds Cash out:  500m Row