WOD - Monday, July 29, 2019

600's w/pushups

Bar Work
20 push press @ 75
20 push press @ 95
20 push press @ 75

For time:
600 m.
30 pushups
600 m.
30 pushups

WOD - Friday, July 26, 2019

Cardio Complex

15 min. AMRAP
1 Rep Equals:
Burpee
Box Jump-over
Pull Up
Pull Up
Box Jump-over

WOD - Wednesday, July 24, 2019

Gym Floor Ladder

10 Rounds
Bear Crawl - 1 length
Farmer's Carry - 2 lengths
Sprint - 3 lengths

WOD - Monday, July 22, 2019

800m Ladder - Deadlift in the Middle

800 m.
40 Incline bench sit-ups
30 Push-up
20 Pull-ups
10 Deadlift - 225/185 lbs.
20 Pull-ups
30 Push-up
40 Incline bench sit-ups
800 m.

WOD - Friday, July 19, 2019

10 to 50

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

WOD - Wednesday, July 17, 2019

7th Heaven

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

WOD - Friday, July 12, 2019

Shrink the Box

3 Rounds
25 KB 45lb
25 Box Jump 30/24/18
25 Decline Push Ups
25 WB 20lb

WOD - Wednesday, July10, 2019

15.4

8 min. AMRAP
3 Push Press (95 lbs)
3 Power cleans (115 lbs)
6 Push Press
3 Power cleans
9 Push Press
3 Power cleans
12 Push press
6 Power cleans
15 Push press
6 Power cleans
18 Push Press
6 Power cleans
21 Push press
9 Power cleans
and so on

WOD - Monday, July 8, 2019

3 Rounds - 800 m. and More

3 Rounds
20 Kettlebell - 45 lbs.
40 Sit-ups - incline bench
800 m.

WOD - Friday, July 5, 2019

Felix the Cat

6 Rounds
9 Burpees
9 Box jump
9 Pull-ups
9 Thrusters - 65 lbs.
9 Toes to Bar

WOD - Wednesday, July 3, 2019

11.2

15 minute AMRAP:
9 Deadlift, 100 lbs.
12 Push-ups
15 Box jumps, 20"

WOD - Monday, July 1, 2019

Running Bar Work

3 Rounds
400 m.
20 hanging cleans - 95 lbs.
20 pullups

End WOD with a final 400 m.

WOD - Friday, June 28, 2019

Randy

75 pound Power snatch, 75 reps for time.

Then with 10 min rest

Half Matteson

50 hand release burpee box jumps