WOD - Monday, April 30, 2018

400 m.

3 Rounds
12 body-weight deadlifts
10 chin-ups - strict

600 m.

3 Rounds
12 SDHP 95/75
10 overhead squats

800 m.

WOD - Friday, April 27, 2018

Partner EMOM

Every Minute 4 Partner Med Ball Burpees

then:starting at 4 reps

odd - ascending Partner Wall Ball
even - ascending Partner Med Ball (bench) Situps

WOD - Wednesday, April 25, 2018

Score is Total Reps

AMRAP 7 min:
10 Pull-Ups
10 Burpees

Rest 3 min

AMRAP 7 min:
15 Jump Squats
15 Plank Ups

Rest 3 min

AMRAP 7 min:
20 Push Press (65/45)
20 Weighted Good Mornings (45lb KB)

WOD - Monday, April 23, 2018

Carry-Jump-Sit-Clean-Run Ladder

Farmers carry (45/30) - d&b twice
25 Box jump step-over (24/18)
50 Sit ups
10 Clean & jerk (135/95)
800 m.
10 Clean & jerk
50 Sit ups
25 Box jump step-over
Farmers carry - d&b twice

WOD - Friday, April 13, 2018

Clean the Gym

3 Rounds
5 Squat cleans - 135 lbs.
20 Burpees
Bear crawl - down and back
Farmer's carry - down and back
50 Dubs

or

Fight Gone Bad

WOD - Wednesday, April 11, 2018 (Alternate)

Merry Go Rounds

For time:
1 round of:
100 double-unders
50 squats
75-lb. push press, 25 reps / 20 pullups
Then, 2 rounds of:
60 double-unders
30 squats
75-lb. push press, 15 reps / 10 pullups
Then, 3 rounds of:
40 double-unders
20 squats
75-lb. push press, 10 reps / 5 pullups

WOD - Wednesday, April 11, 2018

5 Shoulder to overhead - 135 lbs.
25 Dubs
10 S2OH - 115 lbs.
25 Dubs
20 S2OH - 95 lbs.
25 Dubs
30 S2OH - 75 lbs.
25 Dubs
20 S2OH - 95 lbs.
25 Dubs
10 S2OH - 115 lbs.
25 Dubs
5 S2OH - 135 lbs.

WOD - Friday, April 6, 2018

10 to 50

10 box jump - 36"
15 chest to bar pullups
20 snatch - 75 lbs.
25 overhead squats
30 toes to bar
35 kettlebell swing - 45 lbs.
40 med ball cleans
45 burpees
50 incline situps

WOD - Wednesday, April 4, 2018

3Rounds:
10 One Arm DB Thruster 35+
20 DB Snatch(Alt)
100m DB Suitcase Carry(Switch arms at 50m)
33 Dubs

WOD - Monday, April 2, 2018

2 mile run on treadmill @ 1% incline