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WOD 6/30/17

A) Every 90 seconds for 10 rounds:  1) KB Bent over Row x 5/5  2) Weighted Pull Up x 3 B) In a 3:30 window for each, complete: 400 meter Run, ME push-ups  400 meter Run, ME Air Squats  400 meter Run, ME Burpees  400 meter Run, ME Box Jumps (24/20) *score is the total […]

WOD 6/29/17

A) EMOM12 Floor Press x 5 (45/35) Get Up/Sit-up x 5 Shoulder Press x 5 *perform all 3 movements in the same minute  B) AMRAP12 Hang Power Clean x 9 (115/65) Cheerleaders x 12 Deadlift x 15 

WOD 6/28/17

A) EMOM12 1: Max Effort Plank  2: Max Effort Wall Sit  3: Max Effort Hollow Rock  B) AMRAP10  Calorie Row x 12/10 Burpees over Rower x 10 C) AMRAP10 Toes to Bar x 15  Kettle bell wall Balls x 15 (24/16) *5 minute Rest between amraps 

WOD 6/27/17

A) EMOM14 Odd: Back Squat x 3 @ 80% Even: Strict Ring Dip x 6 B) 6 Rounds for time: HSPU x 6 Sumo Deadlift High-pull x 12 (75/55) Alternating Jumping Lunges x 18

WOD 6/26/17

A) “Pulling Up Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups  *12 pull-ups after every set  B) “Pacing Kelly” EMOM10 Wall Balls x 15 (20/14)

WOD 6/24/17

Teams of two. 1 partner working at a time. Both partners run together.  400m run 50 box jump overs 24/20 48 thrusters (95/65) 800m run 48 thrusters  50 bjo  400m run

WOD 6/23/17

A) Take 8 minutes to work up to a heavy… Deadlift x 2 Immediately followed by  EMOM8 Odd: deadlift x 6 @ 70% Even: Bar facing burpee x 6 B) AMRAP8 12 Ring Dips  12 Front Rack Lunges (135/85) 12 Air Squats 

WOD 6/21/17

A) Take 10 minutes to practice and find max reps of  Toes to Bar B) 2 Sets  GHD Back Extension x 10 GHD Hip Extension x 10 C) 2 Rounds for time: 400 meter Run 20 GHD med ball Sit-ups (14/10) 400 meter Row  20 GHD Hip Extensions 

WOD 6/20/17

A) 6 Sets  Push Press x 2 Followed by… 1 Set of Max Effort Push Press @ 70% B) “2-FER” For time: 2 for 1 Wall Balls x 30 (20/14) 2 for 1 Cleans x 30 (95/55) 2 for 1 Burpees x 30 2 for 1 KBS x 30 (24/16)