WOD 6/13/17
“The Grind” 5 Rounds- 20x Box Jump 20x KBS 400m Run 20x Burpee 20x Wallball
kbs
WOD 5/2/17
1600m 21x Box Jump 21x KBS 800m 15x Box Jump 15x KBS 400m 9x Box Jump 9x KBS 200m
WOD 4/30/17
Cash in: 50x Handstand Steps Then 4 Rounds- 5x Muscle Up 30x KBS 15x Hollow Rock Cash out: 50x Handstand Steps
WOD 4/18/17
Deadlift 3,3,3,3,3 Then: 40,30,20,10 KBS 400m After each set.
WOD 3/20/17
Part 1: 5 Rounds- 1 Min Max Rep KBS/1 Min Rest Part 2: AMRAP 10 minutes: 10x Push Ups 10x Renegade Row (each arm) Driveway Sprint
WOD 3/13/17
Deadlift 5,4,3,2,1,2,3,4,5 Then: AMRAP 7 minutes- 3x KBS/3x Goblet Squat/ 3x Burpee 6x KBS/6x Goblet Squat/ 6x Burpee 9x KBS/9x Goblet Squat/ 9x Burpee Continue increasing by 3’s
WOD 3/1/17
10,9,8…1 KBS After Evens: 20x Box Jumps After Odds: 10x Lateral Plate Jumps