THURSDAY 20200130

WOD: 10 min AMRAP

5 Box Jump Overs @ 24/20"
10ft Front Rack Lunges @ 95/55#
5 Burpee Bar Hops
10ft Overhead Barbell carry @ 95/55#

WEDNESDAY 20200129

WOD: 9 min AMRAP

6 Pull ups
6 Push Press @ 95/55#
6 Push ups

TUESDAY 20200128

WOD: 12 min AMRAP

10 GHDs
5 Deadlift @ 185/115#
10 Calories on Rower

MONDAY 20200127

WOD: 6 Rounds of

400m Run
20 Thrusters @ 75/45#

FRIDAY 20200124

WOD: CFT

50 K2E
40 Box Jumps @ 24/20"
30 T2B
20 Hang Snatches @ 95/65#
1000m Row

THURSDAY 20200123

WOD: 7 Rounds of

25m Sprint
15 Abmat sit ups
25m Sprint
10 Burpee bar hops
5 Deadlidts @ 185/125#

WEDNESDAY 20200122

WOD: 20 min EOMOTM

200m Sprint on Rower
2 Push jerks @ 165/115#

TUESDAY 20200121

WOD: CFT

21-15-9

Muscle ups *
Squat Cleans @ 135/95#

*C2B Pull ups and Dips

MONDAY 20200120

WOD: 20 min AMRAP

10 Push ups
10 Sit ups
200m Run

FRIDAY 20200117

WOD: CFT

21-18-15-12-9

SDHP @ 75/45#
Box Jumps @ 24/18"

THURSDAY 20200116

WOD: 15 min AMRAP

6 Hang Cleans @ 95/65#
9 K2E
12 Wallball shots @ 16/12#

WEDNESDAY 20200115

WOD: 15 rounds Every 1:30

3 Bench Press @ 75-80% 1 rep max

Then , 5 min AMRAP

100m sprint on Rower
10 push ups

TUESDAY 20200114

WOD: 3 Rounds of

800m Run
40 T2B
20 KB Swings @ 53/35#

MONDAY 20200113

WOD: 15 minutes AMRAP

5 Burpee hand release- extension push ups
20m KB Farmers Carry @ 62/44#
10 Abmat Sit ups

FRIDAY 20200110

WOD: 8 Rounds for time

10 Snatches @ 115/75#
20 Double Unders
200m Run

THURSDAY 20200109

THROWBACK THURSDAY

"KAREN"

150 Wallball shots

See WEDNESDAY 20171122

WEDNESDAY 20200108

WOD: 6 Rounds of

300m Row
15 Burpee bar hops
5 Deadlift @ 275/185#

TUESDAY 20200107

WOD: 2020

20 Minute AMRAP

20 Push press @ 65/45#
20 Pull ups
20 Abmat situps

HAPPY NEW YEAR EVERYONE