WOD - Wednesday, May 31, 2017

Half Murph

800 m.
50 pullups
100 pushups
150 air squats
800 m.

WOD - Tuesday, May 30, 2017

 Master's Qualifier 16.3

Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chin-over-bar pull-ups
5 hang power cleans 135 lb.

WOD - Friday, May 26, 2017

21-15-9 Overhead squats

21-15-9
Overhead squats - 95/65 lbs.
Bent-over rows - 45 lbs. each arm
Dead lift - 135 lbs.

WOD - Wednesday, May 25, 2017

14.1 Master's

AMRAP in 10 min.
30 Dubs
15 Power snatch @ 65 lbs.

WOD - Monday, May 22, 2017

4 rounds

10 Burpee box jump over (30 inch box)
10 Bent over row (each arm)
10 1 arm OH squats
10 incline Push ups (feet on box)

WOD - Friday, May 19, 2017

Pull-up Ladder

Pull-ups on the minute
Round 1 - 2 burpees, 1 pull-up
Round 2 - 2 burpees, 2 pull-ups
etc.

Full recovery then 1 mile run

WOD - Thursday, May 18, 2018

15 min. AMRAP - wallball-T2B-deadlift

  

15 min. AMRAP
20 Wallball - 20 lbs.
10 Toes to Bar
5 Deadlift - 205 lbs.

WOD - Tuesday, May 16, 2017

800's and a bar

800 m.
40 hanging snatch - 75/65
800 m.
40 push press - 85/75
800 m.

WOD - Monday, May 15, 2017

3 Rounds - Jump & Sit

3 Rounds
50 box jump step overs
50 incline bench situps

WOD - Friday, May 12, 2017

"DT"

Five rounds for time of:
12 Deadlift
9 Hanging cleans
6 to overhead

Pick one weight for entire WOD (Rx is 155)

WOD - Wednesday, May 10, 2017

AC Fun

4 Rounds
Up the stairs w/dumbells (alternate between 20 & 25 lbs.)
10 Man-makers (without squat)
Down the stairs
Up the stairs
Down the stairs w/dumbells

WOD - Monday, May 8, 2017

5 Rounds - Wall walks & kettlebell

3 - Wall walks
5 - Dips
10 - Bent over rows w/45 lb. KB - each arm
20 - Kettlebell swings
30 - DUBS

WOD - Wednesday, May 3, 2017

Stationary Barbell Lunges - 10 Rounds

Ten rounds for time of:
10 (5x each) Stationary Barbell Lunge - 85 lbs.
5 Toes to Bar
5 SDHP - 85 lbs.
5 Burpee Over The Bar