WOD 9/15/16

WOD:

Cash in:
Jog and wait for school bus (~1 miles)

Met con:
5 Rounds for time:
15 Front rack lunge walk
15 Air squats
15 Pushups
Run 200

Cash out:
3 Rounds untimed:
15 Deadlifts (185)
30 Second wall sit

WOD 9/13/16

WOD: Dog Days of Summer:

For time:
15, 12, 9, 6, 3
Thrusters (95/45)
Pull-ups
Burpee lateral bar hops

WOD 9/13/16

WOD: Dog Days of Summer:

For time:
15, 12, 9, 6, 3
Thrusters (95/45)
Pull-ups
Burpee lateral bar hops

WOD 9/6/16

WOD Triplet Met-Con

9 RFT:

(5) Push Up

(5) Toes to Bar

-Rest 2 minutes-

7 RFT:

(7) Kettlebell Swing (50/40/35)

(7) Box Jump (24)

-Rest 2 minutes-

5 RFT:

(9) Thrusters (45)/Wall Ball (20)

(9) V-up Sit-up 

WOD 9/1/16

WOD: 3 x's the fun

WOD A:

5 superset rounds:
5 Overhead squats (95)
5 Broad jumps

WOD B:

12 AMRAP/EMOM
(40 sec on, 20 off)

Odd: power clean (135/115)
Even: burpees

WOD C:

3 rounds:
20 seated chops (10 each side)
20 rotating sideplanks (10 each side)