Friday WOD 20150522

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Deadlift

3-3-3-3-3+

-Then-

4 Rounds for time of:

400m Run
12 Deadlifts 155/105
9 Cleans 155/105
6 Front Squats 155/105
3 Jerks 155/105

Post weights and times to comments

Thursday WOD 20150521

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Partner WOD

As many rep as possible in 17 minutes of:

100 Double Unders
90 Wallballs 20/14
80 Sumo Deadlift High Pull 53/35
70  Over Head Lunges 45/25
60 Pull-Ups
50 Toes to Bar
*One partner works at a time

Post total reps to comments.

Wednesday WOD 20150520

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Shoulder Press

3-3-3-3-3+

-Then-

21-15-9 Reps of:

Hand Stand Push-Ups
Russian Kettlebell Swings 70/53
Box Jumps 30/24

Post weights and times to comments.

Tuesday WOD 20150519

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For Time:

2000m Row
80 Air Squats
60 Sit-Ups
40 Push-Ups
20 Pull-Ups

Post times to comments.

Monday WOD 20150518

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Back Squat 

3-3-3-3-3+

-Then-

For Time:

21 Thrusters 95/65
21 Pull-Ups
600m Run
15 Thrusters 95/65
15 Pull-Ups
400m Run
9 Thrusters 95/65
9 Pull-Ups
200m Run

Post weights and times to comments.

Friday WOD 20150515

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Deadlift

5-5-5-5-5+

-Then-

5 Rounds of:

1 MInute Max Effort GHD Sit-Up
1 MInute Max Effort Jumping Lunges
1 MInute Max Effort Pull-Ups
Rest 1 Minute

Post weights and total reps of each movement.

Thursday WOD 20150513

Tabata

Air Squat
Rest 1 minute
Push Ups
Rest 1 minute
Sit Ups
Rest 1 minute
Double Unders
Rest 1 minutes
Kettlebell Swings 53/35
*8 rounds of each movements.

Post total reps of each movement.

Wednesday WOD 20150513

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Shoulder Press

5-5-5-5-5+

-Then-

Every minute on the minute for 12 minutes:
Even: 5 Clean and Jerks 155/105
Odd: 12 Toes to Bar


Post weights and reps to comments.

Tuesday WOD 20150512

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6 Rounds of:

200m Run
5 Strict Pull-Ups
10 Burpees
20 Lunges

Post times to comments.

Monday WOD 20150511

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Back Squat

5-5-5-5-5+

-Then-

‘Fran’

21-15-9 Reps for time of:

Thrusters 95/135
Pull-Ups

Post weights, reps and times to comments.

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