Category Archives: Uncategorized

Strength:
Back Squats

WOD: For Time
4 Rounds
25 Air Squats
25 Kettle Bell Swings (55/35)
75 Double Unders

Time Cap/AMRAP @ 18 Minutes

5-2-17

Strength: Push Press

WOD:
40 Deadlifts (225/145)
40 Weighted Sit Ups (25/15)
40 Uneven Push Ups
40 Box Jumps (24/20)

5-1-17

Strength:
10 Min to find 1 Rep Squat Clean
Then
EMOMx7
4-Squat Cleans at 70%

WOD:
Bear Crawls
Pull Ups
Run

4-29-17

Partner WOD:
50 Thrusters (95/65)
50 Wall Balls
50 Push Jerk (125/85)
50 Wall Balls
50 Deadlifts (225/155)
50 Wall Balls

To Start the Workout and after each exercise complete 500m Row and 20 Burpees

4-28-17

Strength:
Power Snatch

WOD:
4 Rounds
400m Run
25 Kettle Bell Swings(55/35)
15 Sumo Deadlift High Pulls (95/65)

4-27-17

Max Effort:
1000m Row

WOD:
10 Rounds
30 Double Unders
10 Burpees

4-26-17

Strength:
Back Squats

WOD:
Climbing Ladder
4-8-12-16-20-24-etc
Box Jumps
DB Snatch (50/35)

4-25-17

Strength:
Shoulder Press

WOD:
5 Rounds
12-Hang Squat Clean
12-Pull Ups

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