(21 min. AMRAP)
10 – Wall Balls (20# / 14#)
10 – Deadlifts (185# / 125#)
20 – Double Unders
Single Unders
WOD (8-6-15)
(5 Rounds)
20 – Wall Balls (20# / 14#)
15 – Kettlebell Swings (53# / 35#)
60 – Double Unders or 120 – 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)
|
(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 (7-8-15)
(EMOM x 6)
10 – Jump Squats
8 – Dive Bombers
|
(14 min. AMRAP)
7 – Push Press (155# / 115#)
50 – Double Unders or 100 – Single Unders
11 – Deadlifts (155# / 115#)
200 yard Run
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
|
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 (6-29-15)
(For Time)
100 – Double Unders or 200 – Single Unders
100 – Sit-ups
100 – Push-ups
100 – Air Squats
100 – Scapula Pull-ups
100 – Mt. Climbers
WOD (6-26-15)
(5 Rounds)
12 – Deadlifts (155# / 115#)
10 – Hang Cleans (155# / 115#)
8 – Shoulder 2 Overhead (155# / 115#)
50 – Double Unders or 100 – Single Unders
*20 burpee penalty for dropping the bar during the complex*
WOD (6-9-15)
(5 sets) @ 85% of 1 RM
(Squat Complex)
1 – Back Squat
1 – (3 sec.) Pause Back Squat
1 – Back Squat
|
(12 min. AMRAP)
8 – Ring Push-ups
10 – Deadlifts (185# / 135#)
20 – Double Unders or 40 – Single Unders
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
