WOD - Wednesday, January 31, 2018

12/9/6
/Switch Arms

12/9/6
Each Arm

45lbb KB - One Leg Deadlift (https://www.bodybuilding.com/exercises/kettlebell-one-legged-deadlift)
25lb DB - Over head walking lunges
45lb KB - Bent Over Rows
25lb DB - Turkish Get Ups

WOD - Monday, January 29, 2018

2 Rounds:
7 Hang Cleans
17 Pull Ups
27 Push Press
37 KB Swings
47 Push Ups
57 Sit Ups
67 Air Squats
77 Dubs

WOD - Friday, January 26, 2018

5 Rounds:
2 Laps
15 Wall Ball
15 Box Jump overs
Bear Crawl (Down)
Run Backwards (Back)

WOD - Monday, January 22, 2018

Air Force WOD 

20 Thrusters 95/75 lbs.
20 SDHP
20 Push press
20 Overhead Squats
20 Front Squats

Each minute begins with 4 burpees. 20 minute time cap.

WOD - Friday, January 19, 2017

18.0

21-15-9
Dumbbell snatch - 35 lbs.
Burpee over Dumbell

WOD - Monday, January 15, 2018

5 Rounds FT
5 Max Depth Air Squats
5 Box Jumps 30
5 Snatch Pull
5 Chest to Bar
5 Toes to Bar
5 Snatch Balance
5 Decline Sit Ups
5 Back Extentions
5 Squat Snatch

WOD - Wednesday, January 10, 2018

2 Rounds
Farmers Carry Down and back
20 Burpees
Farmers Carry Down and back
20 Jumping Lunges
Farmers Carry Down and back
40 DUBS
Farmers Carry Down and back
40 Overhead squats with pvc pipe

WOD - January 3, 2018

7th Heaven

7 rounds for time:
7 Thrusters (95/65)
7 Pull-ups
7 Burpees

WOD - Sunday, December 31, 2017

12 min. AMRAP -Burpee dumbbell squat

12 min. AMRAP
Burped to squat clean with 15 lb. dumbbell