6.1.16

A.     
Floor press
5-3-3-1-1-1

B.
Lying DB triceps extension
3×8

C.
T-Row
4×6

D.
AbWod -June 
3x
15- Bent knee hip raise
10- Barbell ab rollout
10- Hanging oblique knee raise
10- Tuck ups

Rest 1 minute btwn rounds

By |May 31, 2016|WOD|0 Comments

5.31.16

A.
Without dropping the bar or stopping, complete the complex 7 times
 
Bear Complex
Power clean
Front squat
Push press (bring bar back down to BTN)
Back squat
Push press

B.
13 AMRAP 
40′- bear crawl
15- kbs Russian 53/35

C.
For time
500m- row 

By |May 30, 2016|WOD|0 Comments

5.30.16

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

By |May 29, 2016|WOD|0 Comments

5.27.16

A.
Push jerk
3-3-3-3-3

B.
Pull up
3xME

C.
For time
30- kbs 70/53
30- push ups
30- ball slam 30/20
30- overhead walking lunge
10- wall walk 

By |May 26, 2016|WOD|0 Comments

5.26.16

A.
Box squat 8x2x75%
Sets OTM

B.
For time
400m- run
9- snatch 115/80
15- box jumps 24/20

C.
4 Rounds Partner WOD 
200m- sled pull
9- t2b
6- power cleans 135/95
30- double under

-while partner A pulls the sled, partner B completes all repetitions

By |May 25, 2016|WOD|0 Comments