5.1.17

A.
Back squat
10x6x70%
 
B.
Annie
For time
50-40-30-20-10
Double unders
Sit ups

 

By |April 30, 2017|WOD|0 Comments

4.29.17

For time
10-8-6-4-2
Burpee pull up
Thruster 95/65
Sumo DL 225/155
 
Optional 1 mile run

 

By |April 28, 2017|WOD|0 Comments

4.28.17

A. 

Strict press 
5x2x85% of 1RM
 
Push press
5×2
-add 15-25# to BB
 
Push jerk
5×2
-add 20-30# to BB 
 
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 |April 27, 2017|WOD|0 Comments

4.27.17

A.
Box squat
10x2x75%

B.
3 Rounds
400m- run
9- Thrusters 95/65
12- Box jumps 24/20
rest 1:30 between rounds

 

By |April 26, 2017|WOD|0 Comments

4.26.17

A.
Bench press
3x8x65%

 
B.
Ring dips
3xME 
 
C.
Bent over tricep kickbacks
3×6
 
D.
AbWod – April 
3x
30 sec- Hanging L- sit
15- Hollow rocks
15- Medball sit-up throws
 
Rest 1 min. between rounds

 

By |April 25, 2017|WOD|0 Comments