Tuesday 20170131

WOD: 3 rounds of
10 tire flips
 5 rope climbs
400 meter run

Monday 20170130

WOD: 6 rds of
 400m run
1 mile on bike (about 3:30 seconds)

Friday 20170127

WOD: 6 rds of

12 Snatches @ 95/50#
6 Bar muscle ups

Thursday 20170126

50WOD: 12 min AMRAP
9 Romanian Dead lifts @ 95/55#
6 Push press @ 95/55#
3 Squat Thrusters @ 95/55#

Friday 20170120

WOD: 6rds of

6 Dead lifts @ 225/155#
9 Burpees
12 Dumbbell snatches @ 40/25#
(L+R=2)

Thursday 20170119

WOD: 10 down to 1
Bench press @ bodyweight
Pistols (l+r=1)

Tuesday 20170117

WOD: 3 rds of
17 power cleans @ 135/85#
51 air squats

Friday 20170113

WOD: "Old Gregg" Friday the 13th

1300m row then,

13 rounds of:

13 C2F push ups
13 Abmat sit ups
13 Pull ups
13 Russian twist @ 53/35#
13 Single arm KB swings @ 53/35#

SEE:   Friday20150213

Thursday 20170112

WOD: 20 min AMRAP
400m run
8 Overhead Squats @ 115/75#

Wednesday 20170111

WOD: 4 rds of
15 Push press @115/75#
10 pull ups
5 Burpees

Friday 20170106

WOD: 5 rds of

20 KB squats @ 53/35#
100 yd dash
100 double unders

Thursday 20170105

WOD: 18 min AMRAP
12 Burpee bar hops
9 Squat thrusters @ 115/65#
6 Hang squat cleans @ 115/65#

Wednesday 20170104

WOD : 12 min EMOTM 

4 Dead lifts @ 75% of 1 rep max

Tuesday 20170103

WOD: 15 min AMRAP

21 abmat sit ups

15 c2f push ups

9 dumbbell snatches @ 60/35#

Monday 20170102

WOD: "The Hopper"
HAPPY NEW YEAR
Since we don't know what the next 52 weeks have in store,
Instead of sharing a deck , COMPLETE THE ENTIRE DECK FOR TIME.
Rest as needed.
Hearts = Row for calories or SDHP @ 95/45#
Clubs = KB swings @ 53/35#
Diamonds = C2B Pull ups
Spades = HSPU or Push press @ 95/45#

Face cards = 10
Aces = 15
Jokers, yes leave them in, = 10 each exercise

See 20150101

HAPPY NEW YEAR

I hope everyone has a great year! New year means new goals and new PRs!