WOD - Monday, May1, 2017

3 Rounds & Some Running

800 m.
3 Rounds
10 Hanging Cleans - 115 lbs.
15 Pull-ups
20 Wallball - 20 lbs.
25 Sit-ups
then . . .
800 m.

WOD - Friday, April 28, 2017

Dumbell snatch & T2B

30-20-10
Dumbell snatch - 35 lbs - Each arm - alternate arm
Toes to bar

WOD - Wednesday, April 26, 2017

100 Burpee over Box

WOD - Tuesday, April 25, 2017

 Rickety Clean & Jerk Ladder

30 Descending Clean & Jerk
5 - 130 lb. clean & jerk.
5 - 125 lb. clean & jerk
5 - 120 lb. clean & jerk
5 - 115 lb. clean & jerk
5 - 110 lb. clean & jerk
5 - 105 lb. clean & jerk

Go heavier or lighter depending on ability

WOD - Monday, April 24, 2017

3 Rounds - 10-20-30-40

3 Rounds
10 Back squat - 135 lbs.
20 SDHP - 75 lbs.
30 Push-ups
40 Dubs

WOD - Friday, April 21, 2017

Merry-go-rounds

For time:
1 round of:
  100 double-unders
  50 squats
  75-lb. push press, 25 reps / 20 pullups
Then, 2 rounds of:
  60 double-unders
  30 squats
  75-lb. push press, 15 reps / 10 pullups
Then, 3 rounds of:
  40 double-unders
  20 squats
  75-lb. push press, 10 reps / 5 pullups

WOD -Tuesday, April 20, 2017

13 min. AMRAP 10-15-20

13 min. AMRAP
10 Pull-ups
15 Wallball
20 Kettlebell

WOD - Wednesday, April 19, 2017

 5 Rounds Run & Deadlift

5 Rounds
400 m.
155 lb. Deadlift - 21

WOD - Thursday, April 13, 2017

30-20-10 reps for time of:
25-lb. dumbbell thrusters
Toes-to-bars

WOD - Wednesday, April 12, 2017

AMRAP 7 min:

10 Burpee Pull-Ups

10 Double Unders

Rest

AMRAP 7 min:

15 Jump Squats

15 Push Ups

Rest 

AMRAP 7 min:

20 Push Press (65/45)

20 Sit Ups

WOD - Monday, April 10, 2017

Bench Press
3-3-3-3-3

1 mile

WOD - Friday, April 7, 2017

170403

6-9-12-9-6
Burpees over bar
Front squat - 115 lbs.
Pull-ups

WOD - Thursday, April 6, 2017

5 Rounds
400 m.
15 wallball
15 kettlebell

Burpee Ladder

1 minute running clock
1st minute do 1 burpee
2nd minute do 2 burpees
etc.
until failure

WOD - Monday, April 3, 2017

Landmine Complex

1 complex set
10 reps at each
video
Thruster
Arm press
Good mornings
Bent over row
Lunges

800 m

1 complex set

Find appropriate weight