WOD 10/10/16

Push Press 2,2,2,2,2,2 Then:  AMRAP 10 mins: 30x Supine Medball Pass 30x Iso Ab to Plank 200m METCON ONLY: 200x Jump rope Singles 15x PP/20x Supine MB Pass/20x Iso AB to Plank 200m 12x PP/20x SMBP/20x Iso Ab to Plank 200m 9x PP/20x SMBP/20x Iso Ab Read More …

WOD 10/5/16

“The Grind” 1600m 54x Squats/54x Sit ups/ 27x Pull ups 42x Squats/42x Sit ups/ 21x Pull ups 30x Squats/30x Sit ups/ 15x Pull ups 18x Squats/18x Sit ups/ 9x Pull ups 12x Squats/12x Sit ups/ 6x Pull ups 1600m

WOD 9/28/16

“The Grind” In Teams of 2, 1 working at a time: AMRAP 30 mins- 30x Clean and Jerk 1600m 10x Rope Climb 1600m 100x Burpee

WOD 9/27/16

Part 1:  7 sets of 5-10 Tempo Push Ups (2121) w/20 sec rest Part 2:  5 Rounds: 10x DB Snatch Right 10x DB Snatch Left 20x Goblet Squat 200m Run

WOD 9/26/16

Part 1:  OTM 10 mins: 5x SDHP Part 2:  3 Rounds: 400m Run 1 Min Max rep Wallballs

WOD 9/21/16

“THE GRIND” Part 1: 4 Rounds: 800m Run 20x CTB Pull ups 10x Front Squat Part 2 (NFT): 5 Rounds: 5x Barbell Rollouts 10x Hip Extension

WOD 9/20/16

50,40,30,20,10 Double Unders Russian Twists 400m After each set