WOD - Tuesday, November 25, 2014

“Lucky Sevens"

Complete as many rounds and reps as possible in 7 minutes of:
7x Box Jumps  - 24"
7x Burpees
7x Kettlebell Swings - 45 lbs.

WOD - Monday, November 24, 2014

"Karen"

150 Wallball - 20 lbs.

WOD - Friday, November 21, 2014

Treadmill Ladder

Start at 10 degrees incline and 4 mph.  Every minute lower by 1 degree and increase .5 mph.  At 11 minutes you are flat and 9 mph.  After that each minute decrease .5 mph and increase 1 degree.  Keep up the pattern until you get off the treadmill.

WOD - Thursday, November 20, 2014

15 Min. AMRAP
10 Push-ups
15 Overhead squat - 45 lb. bar
20 Sit-ups
25 Dubs

WOD - Monday, November 17, 2014

400 m
20 Hanging snatch - 75 lbs.
400 m
20 Hanging snatch - 75 lbs.

400 m
20 Hanging snatch - 75 lbs.

400 m.

WOD - Thursday, November 13, 2014

3 Rounds
50 DUBS
Farmer's carry - down and back - 45 lb. plates
50 Situps
45 lbs. overhead - down and back

WOD - Tuesday, November 11, 2014

15 min. AMRAP
9 Deadlift - 155 lbs.
12 Pushups
15 Box jump - 24"

WOD - Monday, November 10, 2014

5 Rounds
200 m.
15 Wallball
10 Pull-ups

WOD - Thursday, November 6, 2014

11.3

As many reps as possible in 5 min.
Squat clean & jerk - 135 lbs.

WOD - Tuesday, November 4, 2014

21-15-9
Box jump
Snatch - 75 lbs
Back squat - 75 lbs.

WOD - Monday, November 3, 2014

10 Min. AMRAP
10 Wallball
10 Hand release Burpees pull-ups
20 Sit-ups

Then
1400 m.
Down to Liberty.