(5 Rounds)
50 – Double Unders
20 – Alternating Pistol Squats
10 – Shoulder 2 Overhead (155# / 115#)
100 yard Run
Speed
WOD (9-17-15)
(6 Rounds)
200 meter Run
8 – Power Snatch (95# / 65#)
12 – Push-ups
16 – AbMat Sit-ups
WOD (9-14-15)
(4 Rounds)
400 meter Run
9 – Power Cleans (155# / 115#)
12 – Chest 2 Bar Pull-ups
WOD (9-1-15)
(4 Rounds)
500 meter Run
8 – Push Press (155# / 115#)
10 – Back Squats (155# / 115#)
12 – Ring Dips
WOD (8-26-15)
(EMOM x 10)
8 – Hang Cleans (135# / 95#)
20 – Mt. Climbers
|
(2 min. rest)
|
(12 min. AMRAP)
10 – Overhead Squats (135# / 95#)
10 – Knees 2 Elbows
WOD (8-21-15)
(4 Rounds)
(:20) – Hollow Holds
(:10 rest)
(:20) – Superman Holds
*rest (:40) then repeat*
(5 Rounds)
12 – Wall Balls (20# / 14#)
10 – Box Jumps (30″ / 24″)
8 – Hang Snatches (115# / 75#)
WOD (8-18-15)
Buy In: 800 meter Run
(5 Rounds)
12 – Chest 2 Bar Pull-ups
12 – Front Rack Lunges (135# / 95#)
Cash Out: 800 meter Run
WOD (8-12-15)
(EMOM x 7)
5 – Squat Cleans (185# / 125#)
|
(2 min. rest)
|
(7 min. AMRAP)
2 – 30ft. Handstand Walks or Bear Crawls
10 – Toes 2 Bar
|
(2 min. rest)
|
(7 min. AMRAP)
200 meter Run
12 – Kettlebell Sumo High Pulls (53# / 35#)
WOD (8-5-15)
(4 Rounds)
400 meter Run
12 – Hang Cleans (135# / 95#)
15 – Handstand Push-ups
WOD (7-31-15)
(7 Rounds)
10 – Pull-ups
10 – Alternating Pistol Squats
10 – Power Snatches (75# / 45#)
10 – Box Jumps (30″ / 24″)
