Monday WOD 20170529

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9:00AM Class only today

Murph

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor

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Friday WOD 20170526

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Deadlift

5-5-5-5-5

-Then-

Alternating Tabata

Hollow Hold/ Plank Hold

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Thursday WOD 20170525to co

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Recovery Day

We will go over your goals talk about your progress and make sure you’re on track. 

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Wednesday 20170524

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For Time:

40 Calorie Row
20 Ring Dips
40 Kettlebell Swings 53/35
20 Burpees
40 Box Jumps 24/20
20 Hand Stand Push-Ups
40 Double Unders

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Tuesday WOD 20170523

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As many reps as possible in 10 minutes of:

5 Chest to Bar Pull-Ups
10 Wallballs 20/14

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Monday WOD 20170522

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Over Head Squat 

5-5-5-5-5

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Friday WOD 20170519

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Every minute on the minute for 14 minutes of:

Even: 50 Double Unders
Odd: Power Clean + Hang Clean + Push Press + Split Jerk

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Thursday WOD 20170518

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Card Game

Hearts: Sit Ups
Clubs: Kettlebell Swings
Diamonds: Air Squats
Spades: Burpees

Joker 1: 600m Run
Joker 2: 10 Man Makers

Wednesday WOD 20170517

Bench Press 

3-3-3-3-3

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Tuesday WOD 20170516

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6 Rounds for time of:

200m Run
3 Burpees
6 Wallballs 20/14
9 Toes to Bar
12 Alternating Pistols

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