WOD - Wednesday, January 29, 2020

A Little Upper Body Work

2 Rounds - 1 minute each
Pushups
Pullups
Kettlebell
Push press

2 min. rest between rounds
Score is total reps

10 min. run at the end for fun.

WOD - Friday, January 24, 2020

Back to Work AMRAP

20 Min. AMRAP
20 DUBS
10 Single arm snatch - 35 lb. - alternate
10 Box jump
10 Pullups
10 Burpees
10 Kettlebell swing

WOD - Friday, January 10, 2020

800m with 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 - Wednesday, January 8, 2020

Stan

21-15-9
Hanging Clean & jerk - 115/95 lbs.
Pull-ups

WOD - Monday, January 6, 2020

AC Wallball

5 rounds up and down stairwell
3 of the rounds must carry 20lb. wallball to the top and back

WOD - Friday, January 3, 2020

Let's Get it Started

4 Rounds
20 Burpee box jump
15 Pullups
25 Situps

WOD - Thursday, January 2, 2020

Fort Wayne Y

5 Rounds
400 m. Run
500 m. Row