WOD - Monday, September 30, 2019

Hanging snatch & burpee pullups

2 Rounds
50 Dubs
25 Hanging snatch - 75 lbs
25 Burpee pull-ups

50 Dubs after round 2

WOD - Friday, September 20, 2019

Down in Five

25-20-15-10-5
Dumbbell thrusters @ 35/30
Push-ups

WOD - Wednesday, September 18, 2019

 5 Rounds on the Rig and Running

5 Rounds
10 Toes to bar
15 Pullups
400 m.

WOD - Friday, September 13, 2019

12-10-8-6-4-2 reps of:

Dumbbell burpee deadlifts
Dumbbell cleans

after each set of burpees, do a full-court down-and-back farmer's carry
after each set of cleans, do a half-court down-and-back overhead walking lunge

Rx: 45lbs dumbbells

WOD - September 11, 2019

12 Minutes of PP, DL & DUBS

12 min. AMRAP
5 Push Press @ 100 lbs.
10 Deadlift
20 DUBS

Rest and then bench press - 5 rounds of 3 reps
* Work for 3 rep max

WOD - Monday, September 9, 2019

Run 2.5 miles

*one lap of Mishawaka Riverwalk

WOD - Friday, September 6, 2019

Beginning to Row

Row 500m
10 pushups
20 situps
Row 500m
10 pushups
20 situps
Row 500m
10 pushups
20 situps
Row 500m
10 pushups
20 situps
Row 500m

WOD - Wednesday, September 4, 2019

Steve is 60

2 Rounds
30 Kettlebell
30 Wallball
30 Pullups
30 Box jump
30 Dumbbell snatch - 35 lbs. (alternate)
30 Burpees