WOD 7/23/15

WOD John

4 Rounds for time:

50 Double unders
25 Push-ups
15 Pull-ups
10 Lunges each leg (80lbs)
25 Sit-ups

WOD 7/22/15

WOD HOT

10 clean and press (135)

Run 400m

8 clean and press 

Run 400m

6 clean and press 

Run 400m

4 clean and press 

Run 400m

2 clean and press 

Run 400m

WOD 7/14/15

WOD punishment

* I pay because the rain dissuaded me from my morning run.

6 rounds for time:

Run 400m

20 Burpees 

WOD 7/11/15

WOD bounce back 

Run 800m

5-3-1

Snatch (135)

Burpees 

Run 100m

5-3-1

Power clean (135)

Burpees

Run 100m

5-3-1

Front squat (135)

Burpees

Run 100m

5-3-1

Deadlifts (215)

Burpees 

Run 800m

WOD 7/2/15

WOD "Best workout ever" says Nate

Split deck and complete:

Clubs power clean

Diamond push-ups

Spades kettle bell swing

Hearts sit ups

Clubs pull ups

Diamond lunge walk

Spades bar hops

Diamonds Burpee's

Kings and Aces are one 150m hill run, up and down. 

6/23/15

WOD: Hot

21-15-9

KB Snatch, each arm (35)
Pull-ups

6/18/15

WOD: Another burning mile

4 Rounds for time:
25 Push-ups
50 Air Squats
50 Lunges
Run 400m