10.1.16

For time
3x
800m- run
30- ball slam 20#
10- HSPU
400m- run with slam ball
30- slam ball sit ups
10- wall walks

By |September 30, 2016|WOD|0 Comments

9.30.16

A.
Clean technique work

B.
3x
400m- run
12- goblet squats 53/35
8- box jumps24/20
10- KB snatch53/35

By |September 29, 2016|WOD|0 Comments

9.29.16

A.
L-sit press
3×10

B.
Pull up
3xME

C.
0:00-5:00 complete as an AMRAP
30- double under
2- M.U.
4- PC 155/105
8- burpee over BB (facing)

5:00-10:00 complete as an AMRAP
60- double under
4- M.U.
8- PC 155/105
16- burpee over BB (facing)

By |September 28, 2016|WOD|0 Comments

9.28.16

A.
1 mile run
-gradually increase pace ending in a sprint
on last 200m

B.
3x
500m row
15 KBS 53/35

Every 4 minutes complete one round
Work hard

C.
1 mile run
-gradually increase pace ending in a sprint
on last 200m

By |September 27, 2016|WOD|0 Comments

9.27.16

A.
OHS
3x8x60%

B.
Partner WOD
AMRAP 16
200-sled pull 95/65 (partner A)
20- wallball 24/20 (partner B)
10- burpees
Hold plank till partner returns

Partners alternate rounds pulling the sled

By |September 26, 2016|WOD|0 Comments