Monday 20161031

WOD: 6 rds of

200m run**
12 Deadlifts @ 185/125#

**Wear a weighted vest if you have it.

Friday 20161028

T.G.I.F.  Thank GRACE It's Friday! !

WOD: AMAZON GRACE

EMOTM Perform

5 Toes to Bars and
as many Clean and Jerks as possible  @ 135/85#

Continue this cycle until you have completed
DOUBLE GRACE,  60 Clean and Jerks.

Thursday 20161027

WOD: 18 min AMRAP

6 GHD sit ups
6 Tire flips
6 Static pull ups

Wednesday 20161026

WOD: 8 min AMRAP
10 DB Push Press @ 25/15#
10 Ring dips

4 min rest

8 min AMRAP
10 Calorie row
10 Deadlifts @ 225/135#

Tuesday 20161025

WOD: 4 rds of
400m run
20 single arm DB overhead
      Squat @ 30# (l+r=2)
10 K2E

Monday 20161024

WOD: 5 rds of

10 Box jumps @ 36/24"
15 Burpees

Friday 20161021

WOD: CFT

2500m Row
100 Push press/ jerks @ 95/50#

Partition as necessary

Thursday 20161020

Warm up: 500m row, 25 back extensions, 25 GHD sits
THROWBACK THURSDAY! 

WOD: CFT
50 Double unders
40 T2B
50 Double unders
30 K2E
50 Double unders
20 C2B pull ups
50 Double unders
10 Muscle ups
50 Double unders

See: Tuesday 20150728

Wednesday 20161019

Warm up: 20 pvc overhead squats, 20 over/unders, 10 ring dips , 10 C2B pull ups,

WOD: "AMANDA"
9-7-5
Muscle ups
Squat snatches @ 135/85#

Tuesday 20161018

WOD: 5 rounds of

20 wallball shots @ 20/14#
15 box jumps @ 24/20"
10 KB swings @ 53/35#

Monday 20161017

WOD: 12 min AMRAP

6 Dead lift burpee bar hops @ 205/155#
12 Calorie row or ( SDHP @ 115/85#)
50m Duffle bag carry @ 50/35#

Friday 20161014

WOD: 4 rounds
            10 deadlifts (65% max)
            20 GHD sit ups
            50 double unders

Thursday 20161013

WOD: 12 minute AMRAP
             6 handstand push ups
             3 snatches (135/95lbs)

Wednesday 20161012

WOD: 10 min EMOTM
            Odd numbers 10 calorie row
            Even 5 front squats (65% max)

Tuesday 20161011

WOD: Hero WOD "D.T."
            5 rounds
             12 dead lifts
               9 hang power cleans
               6 push jerks
          Men: 155lbs, Females: 105lbs

Monday 20161010

WOD: 10 rounds
            200 meter sprint
              30 second rest
Notes: mark your time for each round 

Friday 20161007

WARM UP: 500m Row, 25 over/unders, 25 air squats

WOD: FRAN**

21-15-9
Thrusters @ 95#
Pull ups

**FRANTASY LAND
Continue with:

15-12-9
Thrusters @ 115#
C2B Pull ups

12-9-6
Thrusters @ 135#
Bar Muscle ups

Thursday 20161006

WARM UP: 25 Push ups , 25 Sit ups, 500m row

WOD: 12 min AMRAP

Ascending  reps
3,3,6,6,9,9,...etc.

GHDs
Bench Press @ 75% BW

Wednesday 20161005

Warm up: 10 Samson stretches (5ea x 5sec hold),  100 single
jump rope

WOD: 3 rds of:

400m run
100 Double unders
400m run
50 Air squats

Tuesday 20161004

WOD: 9 min AMRAP

3 Snatch grip Dead lifts @ 185/135#
6 Power Snatches @ 115/85#

3 min rest, then

3 min AMRAP

Burpee T2B