WOD - Wednesday, February 28, 2018

12 Minute Amrap

6 Decline Pushups
6 Box Jumps 24in
6 Deficit Pushups (on plates or db)
6 Front Squats 75lb

WOD - Friday, February 23, 2018

18.1

20 min. AMRAP
8 Toes to bar
10 Dumbell hanging clean to press - 35 lbs.
14 cal. row

WOD - Wednesday, February 21, 2018

5 Rounds - Pullups-Kettlebell-Situps

5 rounds 
10 pull ups
20 kb
30 sit ups

WOD - Monday, February 19, 2018

"Down and Back"

In Goodman, go down and back, touching the wall at each end:

Run
Run backwards
Farmer carry (plate in each hand)
Broad jump
Walking Overhead Lunge (one plate overhead)
Bear crawl
Crab Walk
Bear crawl
Walking Overhead Lunge
Broad jump
Farmer carry
Run backwards
Run

4 burpees between each activity

WOD - Friday, February 16, 2018

7 Bear complexes at:

55 lbs
65 lbs
75 lbs
85 lbs
95 lbs

WOD - Wednesday, February 14, 2018

EMOM:Until Failure
ODDS
3 Pull Ups
Ascending burpees
EVENS
3 Push Ups
Ascending box jumps

WOD - Monday, February 12, 2018

5 rounds for time of:
85-lb. hang power clean and jerks, 12 reps
85-lb. thrusters, 9 reps
85-lb. power snatches, 6 reps

WOD - Wednesday, February 7, 2018

13 min AMRAP

5 Deadlift (body weight)
7 Burpee over bar
9 Toes to Bar

WOD - Monday, February 5, 2018

Bike 1.5M

3 Rounds
20 Dips
20 Sit Ups
20 KB
20 Sec Plank

Bike 1.5M

WOD - Friday, February 2, 2018

13.3 Masters
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 15 pound ball
90 Double-unders
30 Pull Ups