WOD

Monday, March 5, 2018

AMRAP in 4
8 Cal Row
8 Burpees
Rest
AMRAP in 4
8 HR Push Ups
8 Russian KB Swing
Rest
AMRAP in 4
8 Power Snatch
8 Alt Reverse Lunge
Rest
AMRAP in 4
8 Pull-ups
8 Box Jumps

Sunday, March 4, 2018

Power Cleans
9 x 3

6 x 1:30
5 Ball Slam
5 Box Jump Over
Max Bike / Wall Balls
Rest

Saturday, March 2, 2018

8 Rounds
2 Laps Sled Drag
10 Push Press
15 Wall Balls
5 Bar MUs
Rest

Friday, March 2, 2018

Box Squat – Front Rack
10 x 2

Sumo DL
8 x 1

DL Isometrics
3 x

Seated Band Row
4 x 12

Thursday, March 1, 2018

1000m Row

Rest

5 Rounds
10 D.Ball Squats
10 Pull Ups

Rest

5 Rounds
40 DUs
30 RKB Swings

Wednesday, February 28, 2018

Sling Shot Bench

For time:
40 Cal Bike
40 HSPU
40 Calorie Row

Tuesday, February 27, 2018

Wide Stance Squats

Glue Ham Raise
4 x 8

4 Rounds
24 SL RDL
24 Weighted Step Up

Monday, February 26, 2018

AMRAP in 16 min:
2 Rounds
2 Power Clean
2 Hang P Clean & Jerk
2 Thrusters
Rest

2 Rounds
4 Power Clean
4 Hang Power Clean & Jerk
4 Thrusters
Rest

2 Rounds
6 …

Sunday, February 25, 2018

Hanging KB Bench
4 x 10

4 Rounds
15 Cal Bike
12 Dips

Cash Out
DB Roll Back Extension
3 x 12

 

Saturday, February 24, 2018

AMRAP in 8min:
15 Deadlift
10 Burpee w/ lateral hop over bar

rest 2min

AMRAP in 8min:
200m Row
10 Hang Power Clean

rest 2min

AMRAP in 8min:
20 Box Jumps
20 Shoulder to Overhead