FRIDAY 20180427

WOD: CFT
400m Run
30 Squat thrusters @ 115/85#
400m Run

THURSDAY 20180426

WOD: 5 rounds of
100 DU
20 Burpees

WEDNESDAY 20180425

WOD: 12 min AMRAP of
10 Single Arm KB Swings @ 35/26# (5 each)
15 GHDs
5 Box Jumps @ 30/24"

TUESDAY 20180424

WOD: 20 min AMRAP of
600m Run
12 Deadlifts @ 135/95#
12 Burpee bar hops

MONDAY 20180423

WOD: 20 min AMRAP of
200m Run
12 Push ups
6 Dead lifts @ 185/115#

THURSDAY 20180419

WOD: 10 Rounds of
10 Wall all shots
10 Wallball V-ups
10 Box Step ups (l + r=1)

WEDNESDAY 20180418

WOD: 25 min AMRAP
20 Push ups
30 Sit ups
40 Calories on Rower
(Or 400m Run)

TUESDAY 20180417

WOD: 7 rounds of

5 Power Snatches @ 135/95#
200m Sprint

MONDAY 20180416

WOD: 1 TO 10
Alternating Single Arm Dumbell Snatches @
40/25# (l+r=1)
GHDs [sprinter toe touches (l+r=1)]

FRIDAY 20180413

WOD: "LUCKY 13"

3 rounds of

13 Push ups
13 Sit ups
13 Box Jumps @ 20/18"
13 Kettle ell swings @ 1.5 pops
13 Push press @ 45/35#
13 Walking lunges  (l+r=1)
13 Moutain climber
13 Knees to Elbows
13 Pull ups
13 Parallel bar dips
13 Air Squats
13 Back extensions
13 Burpees

THURSDAY 20180412

Warm up: basic (run)
Stretch: legs/core
Skill/Strength: 3 min plank. If you can't go unbroken, pause the clock
and add 30 second penalty.

THROWBACK THURSDAY

WOD: 10 rounds of:
25 meter Farmers(53#)/waiter(35#) carry
10 air squats
25 meter Farmers(53#)/waiter(35#) carry switching arms
10 sprinter toe touches (l+r=1)

SEE: 20140616

WEDNESDAY 20180411

WOD: NANCY

5 rounds of

400m Run
15 Overhead Squats @ 95/65#

TUESDAY 20180410

WOD: 4 Rounds of

1 min Max Calories on Assault bike
1 min Max Burpees
1 min Max Push press @ 95/65#
1 min Rest

MONDAY 20180409

WOD: CFT

42-30-18
Wall Ball (20/14)
Pull Ups
100 Double Unders after each set.
* 15 min Time Cap *

FRIDAY 20180406

WOD: 15 MIN AMRAP

10 Squat Clusters
15 GHDs

THURSDAY 20180405

WOD: THROWBACK THURSDAY 5 Rounds of

25 Burpees
15 KB Swings @ 53/35#
200m Run

SEE 20120405

WEDNESDAY 20180404

WOD: DIANE
21-15-9
Deadlifts @ 225/175#
Handstand push ups

TUESDAY 20180403

WOD: 12 min AMRAP "SANDBAG LADDER"
1 Deadlift
1 Clean
1 Press
1 Thruster
2 Deadlifts
2 Cleans
2 Press
2 Thrusters
3 , 4 , 5, 6, etc.

MONDAY 20180402

WOD: 4 rounds of

400m Row
50 Double unders
25 Pull ups