(1 min. AMRAP per station) x 4
S1: Rope Letdowns
(:30 rest)
S2: Tire Flips
(:30 rest)
S3: Airdyne Sprints
(:30 rest)
S4: Plank Holds
(:30 rest)
S5: Power Cleans (95# / 65#)
(:30 rest)
Tire Flips
WOD (11-9-15)
(1 – 2 – 3 – 4 – 5 – 6 – 7 – 8)
(9)
(8 – 7 – 6 – 5 – 4 – 3 – 2 – 1)
Handstand Push-ups
Front Squats (155# / 115#)
*from the ground*
Tire Flips
WOD (10-9-15)
(5 Rounds)
5 – Tire Flip Jump Throughs
10 – Bar Man Makers (135# / 95#)
15 – Hanging Leg Raises
WOD (9-2-15)
(15 min. Skill Work)
Overhead Squat
|
(5 Rounds)
14 – Pull-ups
10 – Front Rack Lunges (155# / 115#)
6 – Tire Flips
WOD (8-14-15)
(For Time)
400 meter Run
25 – Thrusters (115# / 75#)
10 – Tire Flips
400 meter Run
25 – Wall Balls (20# / 14#)
25 – Kettlebell Swings (53# / 35#)
400 meter Run
25 – Hang Cleans (115# / 75#)
25 – Sit-up Ring Rows
400 meter Run
WOD (7-23-15)
(For Time)
1 mile Run
40 – Hand Release Push-ups
30 – Alternating Dumbbell Snatches (50# / 35#)
20 – Wall Balls (20# / 14#)
10 – Tire Flips
20 – Wall Balls (20# / 14#)
30 – Alternating Dumbbell Snatches (50# / 35#)
40 – Hand Release Push-ups
WOD (7-9-15)
(4 Rounds)
8 – Tire Flip Jump Throughs
12 – Hang Snatches (95# / 65#)
16 – Pull-ups
20 – Mt. Climbers (both sides = 1)
WOD (6-17-15)
(4 Rounds)
800 meter Run
10 – Ring Dips
8 – Tire Flips
WOD (6-4-15)
(:20/:10)
4x – Airdyne Sprints
(:40 rest)
4x – Ring Dips
(:40 rest)
4x – Tire Flips
(:40 rest)
4x – Dive Bombers
(2 min. rest & repeat)
WOD (4-28-15)
(21 min. AMRAP)
(3, 6, 9, 12……)
Chest 2 Bar Pull-ups
Front Squats (185# / 125#)
Tire Flips
*Increase reps by 3 each round*
