2 weeks ago

10-4-17 WOD

15min AMRAP 1 Muscle Up 5 Squats 5 Sit Ups Each Round add: 1 Muscle Up + 5 Squats + 5 Sit-Ups

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2 weeks ago

10-2-17 WOD

5rds Min 1: 12/8cal Row Min 2: 15 Box Jumps (24/20″) Min 3: 10 Chest to Bar Pullup Min 4: 15 Russian KB Swing (32/24kg)

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2 weeks ago

9-29-17 WOD

“Dallas 5” 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete as many reps as possible at each 5-minute station. Rest 1

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2 weeks ago

9-27-17 WOD

100 KB Swings (70/53) Each time you put the KB down, perform 100m Front rack walk with KB REST 2:00 800m Waiters Carry Every time you put the KB down, perform 10 KB swings

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3 weeks ago

9-25-17 WOD

1-2-3-4-5-6-7-8-9-10 HanG Squat Snatch (155/115) 10-9-8-7-6-5-4-3-2-1 Strict Weighted Pull-Ups

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