WOD 12/14/17

Frozen feet

6 RFT
10 Pull-ups
50ft Lunge walk
15 Pushups
50ft Lunge walk
Run 200m

WOD 12/7/17

Double time:

WOD A:
5 RFT:
15 Deadlifts (155/75)
25 Sit-ups

WOD B:
20 AMRAP partners:
(complete full round while the other rests)
7 KB swings (70/50/25)
Run 100m
7 Burpees

WOD 12/5/17

WOD:

Min 0-10: Run 1 mile then max Clean and Jerks (135/115)
Min 10-13 Rest
Min 13-20 Run 800m then max Snatch (115/95)
Min 20-23: Rest
Min 23-27 Run 400m then max Thruster (95)

WOD 11/28/17

WOD A:

5 rounds for time:

Mrs Wentz - the unknown Eagles lucky charm!
(she's just borrowing the Sproles jersey)

10 Pull-ups
15 Push-ups
20 Situps
25 Air squats


WOD B:

15 min AMRAP

2 KB swings (50)
Run 100m
4 KB swings
Run 100m
6 KB swings
Run 100m
~continue adding 2 swings each round

WOD 11/21/17

WOD “Front Loader”

Teams of 2:

AMRAP 7

33 Push Press (95/65)

33 Push Press (115/80)

AMRAP Push Press (135/95)

rest 3 minutes
AMRAP 7
33 Front Squats (95/65)
33 Front Squats (115/80)
AMRAP Front Squats (135/95)
rest 3 minutes
AMRAP 7
33 Hang Power Cleans (95/65)
33 Hang Power Cleans (115/80)
AMRAP Hang Power Cleans (135/95)

WOD 11/16/17

WOD: Happy Birthday Graham!

“Three Cheers”

AMRAP 18:

3 Kettlebells Swings (53/35) 

3 Box Jump Overs (24/20) 

200m Run

6 Kettlebells Swings (53/35) 

6 Box Jump Overs (24/20) 

200m Run

9 Kettlebells Swings (53/35) 

9 Box Jump Overs (24/20) 

200m Run

Climbing by 3’s until cap.

WOD 11/14/17

WOD: 

On the Minute x 10

4 Power Snatches

followed by…

“Run Down”

4 Rounds:

15 Power Snatches (75/55)

30 DoubleUnders

200 Meter Run