09-01-2016

FITNESS

WOD#1

EMOM 30min
*40 Double Unders
*18/15 Cal Row
*40'' Sprint
*12 Burpees

08-01-2016

FITNESS

WOD#1
For time:
50-25-12
Squat
Toes to bar

WOD#2
For time
50 HSPU 



BURN OUT


WOD#1
3 Rounds of
for 4 min
hold a plank
every 10' perform one push up
every time you break perform 2 burpees
*3 min rest


WOD#2
E.M.O.M 5'
8 strict pull-ups

07-01-2016

FITNESS

WOD#1

Overhead Squat
7-5-3

WOD#2
In teams of 2
50 Overhead Squat
500 Double Unders
50 Overhead Squat


BURN OUT

WOD#1

21 Wallball
42 Double Unders

15 WB
30 DU

9 WB
18 DU

15 WB
30 DU

21 WB
42 DU

WOD#2


2' Row for Cal
2' Farmers Hold
2' Row for Cal
2' Farmers Hold

05-01-2016

FITNESS

WOD#1
For time:
500m Run
40 Pullups
500m Run
40 Pushups
500m Run
40 Pullups


BURN OUT

WOD 1        
AMRAP 15'
 
1 Circuit Box Jump Drill
8 Burpees
 
WOD 2
AMRAP 15
 
10 One Straight Leg Raises
10 One Leg Jumps to Box

4-1-2016

WOD#1
Deadlift
1-1-1

WOD#2
For time
30-20-10
Weighted Situps
Deadlift

30-12-2015

WOD#1
For time:
15-12-9-6-3
Back Squat @70% of 1RM

WOD#2
For time:
3 rounds
1min Double Unders
1min Rest
1min Burpees
1min Rest

29-12-2015

AMRAP 5min
12 Cal Rowing
12 Toes to bar
*Rest 3min

AMRAP 5min
50 Double Unders
25 Push-ups
*Rest 3min

For time
30 Bar Muscle ups 

28-12-2015

WOD#1
For time:
3 Rounds
10 Clean n' Jerk
50 Wallball

24-12-2015

WOD#1
10min EMOM
Even: 10 Shoulder to OH
Odd: 15 Situps

WOD#2
7min AMRAP
Squat Cleans 60/40

WOD#3
50 L-Pull ups 

23-12-2015

WOD#1
Deadlift
4-4-4-4
*Rest 1' between sets

WOD#2
For time
5 rounds of:
250m Run
25 Thrusters40/30
15 toes-to-bars