Friday 20170428

WOD: The Hopper
Using a deck of cards: 30 min AMRAP
♤ KB Thrusters @ 44/26#
♡ Calorie Row
♧ KB Swings @ 44/26#
◇ Box Jumps @ 24/20"

Face card = 10 rep
Ace = 15 reps

Thursday 20170427

WOD: 5 rounds of:
30 Calories on Assualt Bike
25m Farmers carry walking lunges
 @ 53/35#
5 T2B

Wednesday 20170426

WOD: ANNIE
50-40-30-20-10

DU*
Abmat sit ups


*if you scale, do 100-80-60-40-20 singles

Tuesday 20170425

WOD: 6-9-12-9-6
Bar Facing Burpees
Front Squats @ 115/75#
Pull Ups

Monday 20170424

Warm up: 100 DU or work on DU for 5 min
WOD: 21-15-9
2KB Clean and jerks @ 44/26#
2KB Front squats @ 44/26#

Friday 20170421

WOD: 18 min  EOMOTM
3 Snatch balances @ 75%-80% of 1rep max

Thursday 20170420

WOD: 5 rds of
400m Run
20 KB Swings @ 53/35#

Wednesday 20170419

WOD: Dead lift 2 rep max
2-2-2-2-2-2

Tuesday 20170418

WOD: complete for time
50 Pull ups
40 GHDs
30 Push press @ 75/45#
20 T2B
10 HSPU
20 T2B
30 Push press
40 GHDs
50 Pull ups

Monday 20170417

Warm up: basic (row)
Stretch: shoulders and legs
WOD: 5 rounds of:
100 DUs
20 Burpees

See: 20140417

Thursday 20170406

WOD: 10 rounds of
250m Row*
20 sec rest

*Keep it under one minute, if not, it's one Burpee
for every second over cumulative at the end.

Wednesday 20170405

WOD: 5 rds of
5 Hang cleans @ 115/85#
5 Burpee bar hops
5 Push press @ 115/85#
5 Burpee bar hops

Tuesday 20170404

WOD: 4 rounds of
800m run
20 Burpees

Monday 20170403

WOD: 6 rds of
30 abmat sit ups
15 Overhead squats @ 95/65#