Friday WOD 20160923

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7 Rounds of:

200m Run
5 Kettlebell Swings 70/53
4 Box Jumps 30/24
3 Power Cleans 155/105
2 Man Makers 
1 Muscle Up

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Thursday WOD 20160922

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200m Farmers Carry 53s/35s

200m Walking Lunges

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Wednesday WOD20160921

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Front Squat

5-5-5-5-5

-Then-

5 Rounds of:

200m Run
7 Strict Ring Dips
7 Box Jumps 30/24

7 Strict Pull-Ups

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Tuesday WOD 20160920

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Tabata

Russian Kettlebell Swings 53/35
Rest 1 Minute
Burpees
Rest 1 Minute
Double Unders
Rest 1 Minute
GHD Sit-Ups
Rest 1 Minute
Thrusters 45/35

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Monday WOD 20160919

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‘Diane’

21-15-9 Reps for time of:

Deadlift 225/155
Hand Stand Push-Ups

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Friday WOD 20160916

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Ring Work

We will Spend 20 minutes working on ring dips and muscle up progressions.

-Then-

‘Annie’

50-40-30-20-10 Reps of:

Double Unders
Sit-Ups

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Thursday WOD 20160915

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Turkish Get-Ups

3-3-3-3-3

-Then-

For Time:

500m Row
40 Jump Squats
30 GHD Sit-Ups
20 Dive Bomber Push-Ups
10 Chest to Bar Pull-Ups

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Wednesday WOD 20160914

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15 minutes to work up to a heavy Bear Complex

Power Clean + Front Squat + Push Press + Back Squat + Push Press

-Then-

Every minute on the minute for 10 minutes:
Even: Bear Complex 
Odd: 50 Double Unders

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Tuesday WOD 20160913

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For Time:

21 Kettlebell Swing 53/35
21 Goblet Squats 53/35
400m Run
15 Box Jumps 30/24
15 Thrusters 95/65
400m Run
9 Muscle Ups

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Monday WOD 20160912

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Front Squat

3-3-3-3-3

-Then-

5 Rounds of:

200m Run
10 Wallballs 20/14
10 Pull-Ups
10 Burpees
10 Toes to Bar

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