TUESDAY 20190827

WOD: " SUCKER PUNCH"

21-18-15-12-9

KB Swings @ 44/35#
Thrusters @ 75/45#

FRIDAY 20190823

WOD: 20min AMRAP

15 Romanian Deadlifts @ 95/65#
10 Burpee bar hops
5 T2B

THURSDAY 20190822

WOD: 3 Rounds of

30 KB swings @ 53/35#
50 Push ups
800m Run

WEDNESDAY 20190821

WOD: 5 Rounds of
5 Curtis P's @ 115/75#
10m Alligator walks
20 Abmat Sit ups
10m Alligator walks

TUESDAY 20190820

WOD: "JACKIE"

1000m Row
50 Thrusters @ 45/35#
30 Pull ups

MONDAY 20190819

WOD: 6 Rounds of

600m Run
12 Calories on Assault bike

FRIDAY 20190816

WOD: 21 min AMRAP
13 Wallball shots @ 20/12
11 GHDs
7 Burpees

THURSDAY 20190815

WOD: CFT

5 ROUNDS OF:

20 K2E
10 Snatches @ 95/65#

WEDNESDAY 20190814

WOD: 15 min AMRAP  of

150m Sprint
150m Sprint on Rower

TUESDAY 20190813

WOD: 12 min AMRAP

4 Pull ups
8 Bench Press @ 115/75#

MONDAY 20190812

WOD: 5K

FRIDAY 20190809

WOD: CFT

50 Calories on Rower
40 Box Jumps @ 24/20"
30 GTO (ground to overhead) @ 135/95#
20 GHDs
10 Deadlift @ 315/205#

THURSDAY 20190808

WOD: 6 rounds of

60 Double unders
400m Medball Run @ 20/12#
20 KB Swings @ 53/35#

WEDNESDAY 20190807

WOD: 12 Min AMRAP

Clean complex:  @ 135/95#
 1 Power clean,
 1 Hang clean,
 1 Hang clean and jerk,

3 Muscle ups*

Scale* 3 Chest to bar pull ups
            3 Ring Dips

TUESDAY 20190806

WOD: CFT

20 Abmat situps
200m Run
40 Sprinter toe touches
400m Run
60 Abmat situps
600m Run
80 Sprinter toe touches
800m Row

MONDAY 20190805

WOD: Complete for time

Buy in : 25 Calorie Row, then

5 Rounds of
10 Snatches @ 95/65#
10 Wallball shots @ 20/12#
10 GHDs

Then,

Cash out: 25 Calorie Row