WOD 5/6/18

Shoulder Press 5×3 (90%) Then:  21-15-9 Wallballs Dips 300m Run/400m Row after each set.

WOD 5/2/18

The Grind 5 Rounds- 30x Box Jumps (24/20) 15x Hollow Rock 30x Sit Ups 300m Run or Row 30x Russian Twist (20/14)

WOD 4/28/18

AMRAP 20 minutes: 30x KBS 200m 30x Sit Ups 200m

The Grind

AMRAP 30 mins: 400m Run or Row 3x Rope Climbs 400m Run or Row 15x Pull ups

WOD 4/18/18

The Grind 800m Run/1000m Row —– AMRAP 10 mins: 15x Power Snatch (95/65) 30x Wallballs 60x DU (120 Singles) —– 200m Run/300m Row —– AMRAP 10 mins: 15x Power Clean (95/65) 30x Wallballs 60x DU —– 800m Run/1000m Row

WOD 4/17/18

Shoulder Press 5×5 Then:  3 Rounds- 100m Overhead Plate Carry (45/25) 300m Run/Row

WOD 4/12/18

10,9,8…1 Deadlift (bodyweight) After Evens:  10x Hollow Rock After Odds:  200m