WOD - Friday, July 31, 2015

30 Descending Clean & Jerk
5 - 125 lbs.
5 - 120
5 - 115
5 - 110
5 - 105
5 - 100

WOD - Thursday, July 30, 2015

On the Ground

50 Situps
25 Burpees
20 Turkish get-ups @ 25 lbs. (10 each arm)
25 Burpees
50 Situps

WOD - Wednesday, July 29, 2015

10 min. AMRAP
10 knees to elbow
10 pushups
20 sec. plank hold
20 dubs

WOD - Tuesday, July 28, 2015

3 rounds

25 kettlebell
25 box step-ups (18 inch box)
25 SDHP
25 Squats

If you put the kettlebell down any time other than between rounds, you must do 3 burpees.

WOD - Friday, July 24, 2015

4 Cycles of Stairs with Dumbbells

1st Lap
Take DB's to top and do 30 bent over rows (alternate between 30 & 35 lbs)
Bring DB's to bottom
2nd Lap
Up and down - no DB
3rd Lap
Take DB's to top and do 20 DB burpee deadlift
Bring DB's to bottom
4th Lap
Up and down - no DB

Alternate between 30 & 35 lb. DB's

WOD - Thursday, July 23, 2015

2 rounds of:

20 Power clean and press (95 lbs)
30 Jumping alternating lunges
40 sit-ups
50 double unders

then
50 pull-ups

WOD - Tuesday, July 21, 2015

21-15-9
Thruster - 65 lbs.
Sit-ups - 2x
Kettlbell swing

WOD - Monday, July 20, 2015

4 Rounds
15 Box jump -24"
15 Power snatch - 75 lbs.
15 Grasshoppers - each leg

WOD - Friday, July17, 2015

20 Deadlift - 155 lbs.
25 DUBS
20 Hanging Clean - 105 lbs.
25 DUBS
15 Deadlift - 155 lbs.
25 DUBS
15 Hanging Clean - 105 lbs.
25 DUBS
10 Deadlift - 155 lbs.
25 DUBS
10 Hanging Clean - 105 lbs.
25 DUBS
5 Deadlift - 155 lbs.
25 DUBS
5 Hanging Clean - 105 lbs.
25 DUBS

WOD - Thursday, July 16, 2015

7 Pullups
14 Wallball
21 Situps
6 Pullups
12 Wallball
18 Situps
5 Pullups
10 Wallball
15 Situps
-
-
-
1 Pullup
2 Wallball
3 Situps

Doing this in the north room.  Feel free to start at any number higher than 7.  The old man just needs time to get it back after the time off.

WOD - Tuesday, July 14, 2015

2 Rounds

Farmer’s Carry – Down and back

20 Burpees

Farmer’s Carry – Down and back

20 Jumping Lunges

Farmer’s Carry – Down and back

40 DUBS

Farmer’s Carry – Down and back

40 Overhead squats with pvc pipe

WOD - Monday, July 12, 2015

12 Min. AMRAP
Dumbbell work:
16 Swings (KB)
16 Hanging snatch (alternating arm)
16 Bent over row (alternating arm)

WOD - Thursday, July 2, 2015

3 Rounds
20 Burpee box jumps
20 Push Press - 85 lbs.