Friday WOD 20180720

Hang Power Clean 5-5-3-3-1-1-1-1 -Then- Alternating Tabata Hollow Holds/ Arch Holds Post weights to comments.

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Thursday WOD 20180719

For time: 40 Sit-Ups 30 Kettlebell Swings 53/35 20 Pull-Ups 10 Clean and Jerks 135/95 20 Hand Stand Push-Ups 30 Toes to Bar 40 Over Head Kettlebell Walking Lunges 53/35 Post times to comments.

Wednesday WOD 20180711

For time: 200m Run 25 Push-Ups 25 Air Squats 25 Kettlebell Swings 53/35 25 Ring Dips 25 Box Jumps 24/20 25 Hand Stand Push-Ups 25 Pull-Ups 200m Run Post times to comments.

Monday WOD 20180709

Bench Press 3-3-3-3-3 -Then- For Time: 400m Run 40 Wallballs 20/14 40 Toes to Bar 40 Russian Twists 20/14 Post weights and times to comments.

Friday WOD 20180706

For Time: 400m Run 40 Push-Ups 40 Sit-Ups 300m Run 30 Push Ups 30 Sit-Ups 200m Run 20 Push-Ups 20 Sit-Ups 100m Run 10 Push-Ups 10 Sit-Ups Post times to comments.

Wednesday WOD 20180704

'The Seven" 7 Rounds for time of: 7 Hand Stand Push-Ups 7 Thrusters 135/95 7 Knees to Elbows 7 Deadlifts 245/165 7 Burpees 7 Kettlebell Swings 70/53 7 Pull-Ups Post times to comments.

Monday WOD 20180702

Back Squat 5-5-5-5-5 -Then- Alternating Tabata Double Unders/Kettlebell Swings 53/35  Post weights and total reps from each movement to comments.

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