WOD - Monday, July 24, 2017

Bar Work - Heavy

4 Rounds
10 Hanging clean (135/115)
10 pull-ups
10 Split jerk (135/115)

WOD - Friday, July 21, 2017

Dallas 5

5 minutes of:
    Burpees
Then, 5 minutes of:
    7 deadlifts, 155/135 lb.
    7 box jumps, 24-in. box
Then, 5 minutes of:
    Turkish get-ups, 40/25-lb. dumbbell
Then, 5 minutes of:
    7 snatches, 75/65 lb.
    7 push-ups
Then, 5 minutes of:
    Wall ball

Complete as many reps as possible at each 5-minute station. Rest 1 minute between each station.

WOD - Wednesday, July 19, 2017

15 min. AMRAP w/plank hold

AMRAP in 15 min. 
10 Pull-ups
10 Burpees
10 Toes to bar
20 second plank hold

WOD - Monday, July 17, 2017

4 Rounds
40 DUBS
30 Sit-ups
20 Kettlebell swings
10 OHS 75/45

WOD - Friday, July 14, 2017

Cindy
 
AMRAP in 20 minutes 
 5 Pull-ups
10 Push-ups
15 Squats

WOD - Wednesday, July 12, 2017

Scuffle Gone Bad

4 rounds 1 minute at each station with 1 min. off between each round
Summo deadlift high pull (55 lbs.)
Push Press (55 lbs.)
Kettlebell swing

WOD - Monday, July 10, 2017

Clean, Jerk, Burpee over Bar

5 Rounds
10 clean & jerk 95/75
10 burpee over bar

WOD - Friday, July 7, 2017

Ollie

21-15-9
Hanging snatch 85/65
Bench dips
SDHP

WOD - Wednesday, July 5, 2017

Fran

21-15-9
Thursters 95/65 lbs.
Pull-ups