WOD - Friday, March 31, 2017

Doing Tuesday, March 28 WOD

WOD - Wednesday, March 29, 2017

 15 min. AMRAP w/Turkish getups

15 min. AMRAP
5 Wall walks
5 Turkish get-ups (each arm) 25 lbs.
10 Toes to bar
20 Bench sit-ups

WOD - Tuesday, March 28, 2017

Countdown w/cleans

10-9-8-7-6-5-4-3-2-1
Clean @ 115
Pull-up
Box jump-over

Increase weight to 125 beginning with round 5

WOD - Monday, March 27, 2017

 2 800's + Pushups

2 Rounds
800 m.
40 pushups

WOD - Wednesday, March 22, 2017

4 Rounds of 15's

4 Rounds
15 Box jump -24"
15 Power snatch - 75 lbs.
15 Grasshoppers - each leg - 30 total

WOD - Tuesday, March 21, 2017

5 Rounds - Pullups-Kettlebell-Situps

5 Rounds
10 Pullups
20 Kettlebell swing
30 Situps

WOD - Monday, March 20, 2017

4 Rounds
400 m.
20 push-ups
30 Dubs

WOD - Wednesday, March 15, 2016

Dips & Dubs

5 Rounds
3 Dips
30 Dubs
3 Dips
30 Back extensions

WOD - Tuesday, March 14, 2017

7 Rounds - Burpee-box jump-Pull-ups 

7 Rounds
10 Burpee box jumps
10 Pull-ups

Hiit 36

2 Rounds
Kettlebell swing
Alternating leg touch & go box jump - 18"
Pull-ups

1 min. at each movement then rotate

Prolonged stretching after WOD

WOD - Wednesday, March 7, 2017

 4 Rounds of run/wall-ball/push-up 

4 Rounds
20 Wall-ball
30 Push-ups
400 m.

WOD - Monday, March 6, 2017

Press Ladder

5 Push press - 135 lbs.
25 Dubs
10 Push press - 115
25 Dubs
20 Push press - 95
25 Dubs
30 Push press - 75
25 Dubs
20 Push press - 95
25 Dubs
10 Push press - 115
25 Dubs
5 Push press - 135

WOD - Friday, March 3, 2017

Tackle a missed WOD

or

Practice 17.2

WOD - Thursday, March 2, 2017

7 x 4

12 min. AMRAP
7 Hanging clean @ 115
14 Wallball
21 Situps
28 DUBS