4/26/16

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

4/16/16

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