Category Archives: Uncategorized

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

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