WOD - Friday, June 30, 2017

15.1a

1 rep max clean and jerk
6 minute cap


Then 8 rounds of Tabata:

Bent arm bar hang (chin over bar)
Wall sit
Static hold (2 dumbbells)

And reverse Tabata (10 seconds on 20 seconds off):

Crucifix (on the floor face down; arms spread wide; push off the ground and hold)

WOD - Wednesday June 28, 2017

Helen

3 rounds:

400m
21 Kettlebell
12 Pull-ups


Then bench press work

WOD - Friday, June 23, 2017

"Dirty 30"

For time:

30 Walking lunge steps
30 Pull-ups
30 Box jumps - 24"
30 Dips
30 Knees to elbows
30 Kettlebell swings - 45 lbs.
30 Sit-ups - ab. mat
30 Hang squat cleans, 75 lbs.
30 Back extensions
30 Wall ball shots - 20 lbs.
30 Push-ups
100 Double-unders

WOD - Wednesday, June 21, 2017

Kill me with a Kettlebell - light

3 rounds
25 kettlebell - 45 lbs.
25 box step-ups - 18"
25 SDHP
25 Goblet squats

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

WOD - Monday, June 19, 2017

Toes to Bar with Penalty

50 T2B
Perform 30 double unders as a penalty every time you come off the bar

then
Bench press work

WOD -Friday, June 16, 2017

Bear Crawl-Broad jump-Burpees

3 RoundsBear crawl - down & back
Broad jump/burpees - down & back

2-footed standing broad jump. Jump and land on two feet. Land without rocking forward or backward. If you rock, go back to landing location before next jump. After every 5 jumps do 3 burpees. If you don't land on or past the finish line on your last 5 jumps do 3 burpees and get across the line.

WOD - Wednesday, June 14, 2017

 2 Round Core Killer

2 Rounds
20 Squat cleans 135/115
30 Deadlift
40 Push-ups
50 Sit-ups

WOD - Monday, June 12, 2017

5 Rounds w/Dumbell

5 Rounds
10 hanging dumbell snatch (each arm) 45/35
15 burpees
30 sec. plank hold

WOD - Thursday, June 8, 2017

21-15-9 x1-2-3

21-15-9
Kettlebell x2
Pull-ups
DUBS x3

WOD - Tuesday, June 7, 2017

14.4

60 SDHP @ 45 lbs.
50 Toes to bar
40 Wallball - 20 lbs. @ 9'
30 Cleans @ 115 lbs.