2 weeks ago

8-8-17 WOD

6rds 200m plate run (25/15lbs) 25 double unders Max set push press (95/65bs) *Score time and total PP reps completed

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2 weeks ago

8-7-17 WOD

Part 1: Work up to a heavy 1 rep Part 2: 1 Deadlift @ ~80-85% of Part 1 EMOM 20min (Optional: Odd Minute add Burpees/Even Minute Sit-Ups)

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3 weeks ago

8-3-17 WOD

90sec ring pushup hold 40 db step ups (db’s by side) (45/25lbs) 30 wall ball (20/14lbs) 20 box around the worlds 1min parallette l-sit hold 30 db step ups (db’s by side) 20 wall ball 10 box around the worlds 30sec ring pushup hold 20 db step ups (db’s by side) 10 wall ball 5

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3 weeks ago

7-31-17 WOD

24min AMRAP 400m 12 Single KB Arm Walking Lunges (35/325) 12 Single KB Arm Push Press 12 Hang Power Cleans (95/65)

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4 weeks ago

7-28-17 WOD

“Team Challenge” 25min AMRAP Muscle Ups Power Cleans (185/135) Double Unders Teams decide how to divide work, reps and plan of attack. Objective: Max reps by movement

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4 weeks ago

7-27-17 WOD

“Fight Gone Sideways” 5rds 1:00 Thrusters (115/95) 1:00 Rest 1:00 Pull-Ups 1:00 Rest 1:00 Burpees 1:00 Rest

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4 weeks ago

7-26-17 WOD

3rds 200m Run With what time is remaining of 2min, perform AMRAP GHD situps Rest 1min 3rds 400m Run With what time is remaining of 4min, perform AMRAP Alternating DB Snatch (50/35) Rest 1min

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