WOD - Friday, August 30, 2019

3 rounds for time:

30 Double-unders
15 Bar-facing burpees (135 lbs)
10 Deadlift
  3 Cleans*
  5 Backsquat*
  1 Wallwalk

*Order of these swapped so you can clean the bar up onto the rack

WOD - Wednesday, August 28, 2019

Run, Jump, and Swing

4 rounds:
400m
20 box jump step overs (24")
20 Kettlebell - 45 lbs.

WOD - Monday, August 26, 2019

2 x 25

2 Rounds:
25 double unders
25 SDHP (75 lbs)
25 dips
25 push press (75 lbs)
25 pull-ups
25 box jump
25 double unders

WOD - Friday, August 23, 2019

Wallball Ladder (with burpees)

1 minute EMOM running clock:

Do 1 wallball the first minute, 2 the second, and so on, as long as you can go.

Each minute begins with 3 burpees.

WOD - Wednesday, August 21, 2019

Run and Pull

400 m. buy in, then:
4 Rounds:
15 Pullups
10 Toes to bar
400 m.

WOD - Monday, August 19, 2019

Kettlebell & DUBS - 5 Rounds

5 Rounds
5 Man-makers - 25 lbs.
10 Kettlebell good mornings (each leg)
20 Kettlebell swings
30 DUBS

WOD - Friday, August 16, 2019

800's and a Bar

800 m.
40 hanging snatch - 75/65
800 m.
40 push press - 85/75
800 m.

WOD - Wednesday, August 14, 2019

Bar, Box, and Bell Complex

10 or 15 Rounds FT
6 Dumbell Snatches (3 per arm) 35lbs
3 Burpee Over Box
3 Pull Ups
3 Toes To Bar
1 Box Jump

WOD - Monday, August 12, 2019

Fran

21-15-9
Thrusters 95/65
Pullups

5 min. rest

21-15-9
Hanging cleans 115/95
Pushups

WOD - Sunday, August 4, 2019

Steve's Bar

7 Rounds
9 Deadlift @ 105
6 Power clean
3 Push press

Then 2 min. of ACFT Leg Tuck - New Army fitness test.

WOD - Friday, August 2, 2019

Running Randy

400 m.
25 snatch - 75 lbs.
400 m.
25 snatch
400 m.
25 snatch
400 m.