WOD 10/6/16

WOD: 10/6/16

5 Rounds:

50-40-30-20-10
Double Unders

10-8-6-4-2
Hand Stand Push-ups

5-4-3-2-1
Strict Pull-ups

WOD 10/4/16

WOD: Back from Jamaica mon!

10 Front Squats (115/45)
20 Power Cleans (115/45)
30 HR Push-ups
40 Renegade Rows (30/15)
50 Box Jumps (24)
40 Renegade Rows
30 Push-ups
20 Power Cleans
10 Front Squats

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)