MONDAY WOD 9/28/15

Posted by on Sep 27, 2015 in WOD

50 Wall Balls 20/14 200 Meter Run 15 Clean and Jerk 135/95 400 Meter Run 15 Clean and Jerk 135/95 200 Meter Run 50 Wall Balls 20/14 Rest as needed 3 Rounds MR Weighted Pull Ups MR Weighted Dips

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FRIDAY WOD 9/25/15

Posted by on Sep 24, 2015 in WOD

4 Minute AMRAP 6 Front Squats 135/95 6 Burpees over Bar Rest 1 Minute 3 Minute AMRAP Double unders Rest 1 Minute 4 Minute AMRAP 6 Front Squats 135/95 6 Burpees over Bar

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THURSDAY WOD 9/24/15

Posted by on Sep 23, 2015 in WOD

PARTNER WOD 10 Minute AMRAP Row for Max Meters *Alternate every 200m The partner not rowing must complete 10 Overhead Lunges (45/25) Rest 3 Minutes 10 Minute AMRAP Run for Max Meters *Alternate every 200m The partner not running must complete 30 Second Plank Score is total meters completed

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WEDNESDAY WOD 9/23/15

Posted by on Sep 22, 2015 in WOD

WEDNESDAY WOD 80 Double Unders 40 Thrusters 95/65 40 T2B 40 KB Swings 53/35 80 Double Unders Rest as needed Build up to a heavy set of 3 Front Squats *Start at 50% of your 1RM

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