WOD: 21-15-9 row calories and thrusters 95/65
4/25/16
WOD 1: 1 Rep Max Deadlift (20 minutes)
WOD 2: “Annie” 50-40-30-20-10 double unders and sit-ups (20 minute time cap, 3:1 singles)
4/23/16
WOD: “Kelly” 5 RFT:
400m run
30 box jumps 24/20
30 wallball shots 20/14
4/22/6
WOD 1: Tabata: lateral burpees and SDHP 95/65 (alternating movements)
WOD 2: 12 minute AMRAP of 10 OHS 95/65 and 8 C2B pull-ups
4/21/16
WOD: 55 HSPU, 55 calorie row, 55 wall ball shots, 55 deadlifts 225/155
4/20/16
WOD 1: 20 RM back squat
WOD 2:
50-40-30-20-10 sit-ups
and
25-20-15-10-5 burpees
4/19/16
WOD 1: 1 RM floor press (15 minutes)
WOD 2: 7 minute AMRAP of 7 push press 115/75 and 7 box jumps 30/24
4/18/16
Mystery Monday
4/16/16
WOD: Come in for: “Saturday Surprise”
9:30 A.M.
4/15/16
WOD 1: Hang Power Snatch (15 minutes to work to a heavy single)
WOD 2: 20-15-10-5 rep of:
-S2O 135/95
and
-400m run