Thursday, January 29, 2015

Thursday's WOD

A) 15 Min Upside down time
Handstands, hspu, handstand walks, front rolls, etc
B) Burgener Warm-up/Skills Transfer
C) EMOM 5
1x3-Position Snatch (75/55)
Position 1 - High Hang
Position 2 - Above Knees
Position 3 - Floor

Wednesday, January 28, 2015

Wednesday's WOD - Tyler's B-Day

A) "Tyler's B-Day"
1 Mile Run
28 KB Swings (2.0/1.5)
19 Toes to Bar
76 Air Squats
39 Burpees

Tuesday, January 27, 2015

Tuesday's WOD -- Open 14.1


A) Open 14.1
AMRAP 10 
30 Double Unders
15 Power Snatches (75/55)
B) 50 GHD Sit-ups

Monday, January 26, 2015

Monday's WOD

A) Front Squat 5-5-3-3-1-1-1
B) For Time
Buy-in: 400m Run
2-4-6-8-10-8-6-4-2
Goblet Squats (2.0/1.5)
Pull-ups
Cash-out: 400m Run

Friday, January 23, 2015

Friday's WOD -- Fight Gone Bad

"Fight Gone Bad"
3 Rounds for Reps
Each round is:
1 min Wallballs (20/14)
1 min SDHP (75/55)
1 min Box Jumps (20)
1 min Push Presses (75/55)
1 min Row for Calories
1 min Rest

Thursday, January 22, 2015

Thursday's WOD -- Kiki's BDay


A) OHS 5-5-3-3-1-1-1
B) Kiki's BDay WOD 
For Time
1k Row
22 Wallballs
19 Ring Dips
69 Double Unders
46 OH Sit ups
C) 3 Rope Climbs

Wednesday, January 21, 2015

Wednesday's WOD -- Jenny's B-Day

A) Split Jerk 6x1
B)"Jenny"
22 Snatches (75/55)
50 Pull-ups
22 Thrusters (75/55)
50 KB Swings (1.5/1.0)
22 Toes to Bar
50 Burpees