Friday, October 31, 2014

Friday's WOD -- Fight Gone Bad


A) "Fight Gone Bad"

3 Rounds for reps
1 min Wallballs (20#)
1 min Sumo Deadlift High Pull (75#)
1 min 20" Box Jumps 
1 min Push Press (75#)
1 min Row for Calories

1 min rest between rounds

Thursday, October 30, 2014

Thursday's WOD


A) EMOM 5
5 Sumo Deadlift High Pull (95/65)
5 Power Snatch (95/65)
B) For Time
400m Run
25 Box Jumps (24/20)
25 Pull-ups
50 Double Unders
50 Sit-ups
400m Run

Wednesday, October 29, 2014

Wednesday's WOD -- Grace

October is National Breast Cancer Awareness Month
AND the official WOD is:

A)"Grace"
For time
30 Clean & Jerks (135/95)

Tuesday, October 28, 2014

Tuesday's WOD

A) For Time
20 HSPU
20 Burpee Pull-ups
200m Run
15 HSPU
15 Burpee Pull-ups
400m Run
10 HSPU
10 Burpee Pull-ups
600m Run
5 HSPU
5 Burpee Pull-ups
800m Run
B) 50 Skydivers


Monday, October 27, 2014

Monday's WOD

A) Front Squat 5-5-3-3-1-1-1
B) 9 min AMAP
9 Deadlifts (115/75)
6 Hang Squat Cleans (115/75)
3 Shoulder to Overhead (115/75)
C) Med Ball Circuit

Friday, October 24, 2014

Friday's WOD - Filthy Fifty

A) "Filthy Fifty"
For Time
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KB Swings (1.0/.75)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Presses (45/35)
50 Hip Extensions
50 Wallballs (20/14)
50 Burpees
50 Double Unders
B) Stretch something!!