WOD

Sunday, August 13, 2017

Bench w/ Chains
9 x 3

For Time:
25 Burpee Pull Ups
50 Dips
75 Box Jumps
100 Ab Mat Sit Ups

Saturday, August 12, 2017

For Time:

1 Mile Run
21 Push Jerk

800m Run
15 Push Jerk

400m Run
9 Push Jerk

Friday, August 11, 2017

Back Squat
EMOM

Seated Band Row
4 x 15

Pin Pull
1 x 5

Thursday, August 10, 2017

AMRAP in 15 min
5 HSPU
10 RKB Swings
15 Hang Squat Clean

Wednesday, August 9, 2017

Press
3 x 5

4 Rounds, on the 3 minutes
200m Run
10 C2B
40 DUs

Tuesday, August 8, 2017

Back Squat

Dimmel Deadlift
3 x 20

4 rounds
Sled Drag
FLR

Monday, August 7, 2017

Todays hours:
Morning 8 and 9:30 (no child minding)
Evening 5:15 and 6:15

Partner WOD!
AMRAP in 20min
5 Burpee DB G2OH
Fire Hydrant Run

Sunday, August 6, 2017

AMRAP TGU in 10 min

“Volkswagon Bug”
15 – 12 – 9 – 6 – 3
Close Grip Bench
Strict Pull Ups

Saturday, August 5, 2017

5 x 3 min round
10 Fr Squat
10 box jump
Max Cal’s Row / bike
Rest

Friday, August 4, 2017

“DT”
5 Rounds
12 Deadlift
9 Hang Power Cleans
6 Push Jerks