Single Unders

WOD (7-21-15)

(EMOM x 9)

5 Deadlifts (225# / 155#)

20 – Double Unders or 40 – Single Unders

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(3 min. rest)

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(9 min. AMRAP)

8 – Chest 2 Bar Pull-ups

12 – Med Ball Cleans (20# / 14#)

16 – AbMat Sit-ups

WOD (7-15-15)

(5 sets of Complex) @ 75% of 1RM

2 – Back Squats

1 – (3 sec.) Pause Back Squat

2 – Back Squats

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(12 min. AMRAP)

7 – Ring Push-ups

9 – Sumo Deadlift High Pulls (95# / 65#)

21 – Double Unders or 42 – Single Unders

WOD (7-3-15)

(4th of July inspired WOD)

(7 Rounds)

4 – Clean & Jerks (185# / 135#)

17 – Wall Balls (20# / 14#)

76 – Double Unders or Single Unders

239 yard Run

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7 is for the month of July

4 is for the day of the month

17 and 76 are for the year the US became independent from Great Britain

239 is the number of years the US has been independent

WOD (6-5-15)

“The Filthy Fifty”

50 – Box Jumps (24″ / 20″)

50 – Pull-ups

50 – Kettlebell Swings (35#)

50 – Walking Lunge Steps

50 – Knees to Elbows

50 – Push Press (45# / 35#)

50 – Good Mornings (45# / 35#)

50 – Wall Balls (20# / 14#)

50 – Burpees

50 – Double Unders or 100 – Single Unders