THURSDAY 20170831

WOD: 3 rounds of
800m Run
40 ABmat sit ups
20 Box Jumps @ 24/20"

WEDNESDAY 20170830

WOD: 6 rounds of
25 Double unders  (75 singles)
15 Power snatches @ 75/55#
5 Burpee bar hops

TUESDAY 20170829

WOD: 6 rds of
300m Row
3 Bench press @ 205/105#

MONDAY 20170828

WOD: complete for time
10 Calories on the assault bike**
10 down to 1 Front Squats @ 135/95#

**10 cal., 10 FS, 10 cal., 9 FS, 10 cal., 8 FS and so on.

FRIDAY 20170825

WOD: 3 rds of
600m run
30 Abmat sit ups
20 L-sit pull ups

THURSDAY 20170824

WOD: 10 min AMRAP
10 Med ball cleans @ 20/14#
10 Wallball shots @ 20/14#

WEDNESDAY 20170823

WOD: 5K Run

TUESDAY 20170822

WOD: 10 min AMRAP:
50 DU
10 Overhead Squats @ 135/95#

MONDAY 20170821

WOD: 8 min AMRAP :
4 Deadlifts @ 75% 1 Rep Max
8 C2B Pull Ups

FRIDAY 20170818

WOD: Cross Country
3 rounds of
400m Run
800m Row
1600m Bike

WEDNESDAY 20170816

WOD: 10 MIN AMRAP
50 Double unders
200m Row
5 Box Jumps @ 36/27"

THURSDAY 20170817

WOD: 15 AMRAP
20 Air Squats
10 HSPU
5 Dead lifts @ 225/155#

TUESDAY 20170815

WOD: 9 min AMRAP
6 Overhead squats @ 95/65#
9 Sit ups

MONDAY 20170814

WOD: CFT
50 Jumping Lunges (L+R=2)
50 Pull ups
50 Push press @ 95/65#
50 Hip extension
50 Burpees

FRIDAY 20170811

WOD: 27-21-15-9
Squat cleans @ 95/65#
Calories on the Rower

THURSDAY 20170810

WOD: CFT
50 Box Jumps @ 30/24"
50 KB Swings @ 70/44#
50 K2E
50 Wallballs @ 20/14#
50 Burpees

WEDNESDAY 20170809

WOD: 18 min AMRAP
5 Hang cleans @ 115/65#
5 Hang snatches @ 115/65#
10 Burpees
15 ABmat Sit ups

TUESDAY 20170808

WOD: CFT
5  Ring Muscle ups
50 Double unders
4 Ring Muscle ups
40 Double unders
3 Ring Muscle ups
30 Double unders
2 Ring Muscle ups
20 Double unders
1 Ring Muscle up
10 Double unders

MONDAY 20170807

WOD: CFT
70 calories on bike
Then
4 rounds of:
8 Front squats  @ 165 /115#
21 GHD/ ab mats
6 Burpee box jumps 30/24"
3 parallete HSPU,
Then,
70 Calories on rower

FRIDAY 20170804

WOD: 4 rounds of
800m run
100 DU

THURSDAY 20170803

WOD: YING YANG
15 min AMRAP
3 Bench press @ 80% 1 rep max
6 C2B Pull Ups
9 Cal Row

WEDNESDAY 20170802

SKILL/STRENGTH : 500m Row for time

WOD: 7 min AMRAP of
10 Romanian Dead lifts @ 75/55#
5 Wallballs @ 20/14#

TUESDAY 20170801

WOD: 5 Rounds of
30 Calorie on Airdyne LEGLESS
30 Alternating Single Arm KB Snatches
@ 53/35# (15 each arm)