4-24-17

Strength:
Deadlifts

WOD:
27-21-15-9-3
Wall Balls
Wall Ball Sit Ups
Wall Ball Push Ups

Hero WOD

Partner Peggy

50 Box Jumps (24/20)
400m Row
50 Jumping Pull-ups
400m Row
50 Kettlebell Swings (55/35)
400m Row
50m Walking Lunges
400m Row
50 Toes-to-Bar
400m Row
50 Clapping Push Ups
400m Row
50 Back Extensions
400m Run
50 Wall Balls (20/10)
400m Row
100m each Sled Drag (215/170)
400m Run
50 Burpees
400m Row

4-21-17

Strength:
Back Squats

WOD:
1:00 Calorie Row
:30 Rest
1:00 Back Rack Lunges
:30 Rest
1:00 Up and Down Plank
:30 Rest

4-19-17

Strength:
Snatch Grip Press

WOD:
‘Isabel’
30 Power Snatch (135/95)
20 Push Ups
10 Bar Muscle Ups
20 Push Ups
30 Thrusters (135/95)

4-19-17

Strength:
Hang Cleans

WOD:
400m Run
25 Burpees
400m Run
50 KB SDHP
400m run
50 Russian Twist
400”Run

4-18-17

Strength:
Deadlifts

WOD:
5 Rounds
14 Laterall Hops over Bar
12 Shoulder to Overhead (115/75)
10 Toes to Bar

4-17-17

“Brett Allen”

For time:
1000m row
100 double unders
54 wall balls (20/14)
54 kettle bell swings (55/35)
54 sit ups

“I have fought the good fight, I have finished the race, I have kept the faith.” 2 Timothy 4:7

In Loving Memory of Brett Allen 11/21/1960-04/15/2014

Good Friday

Moving Day
45 Minute Time Cap
400m Run with equipment to new location

400m Run Back

Workout is scored by:
Total weight moved
Total distance ran

4-13-17

WOD:
5 Rounds
Total Working time:

500m Row
17 Deadlifts (165/105)

Every 6:00 start a new round

4-12-17

Skill:
Double Unders/Handstand Walk

5 Rounds for Time
20 Kettle Bell Swings
10 Pull Ups
5 Defict Handstand Push-ups