FRIDAY WOD 10/9/15

Posted by on Oct 8, 2015 in WOD

5 Minute AMRAP 12 V-Ups 12 Dead Lift 225/155 12 Wall Balls 20/14 Rest 2 Minutes 4 Minute AMRAP 9 V-Ups 9 Dead Lift 225/155 9 Wall Balls 20/14 Rest 2 Minutes 3 Minute AMRAP 6 V-Ups 6Dead Lift 225/155 6 Wall Balls 20/14 Rest as needed 3 Rounds- Not for time 4 Turkish get ups 12 DB Rows

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THURSDAY WOD 10/8/15

Posted by on Oct 7, 2015 in WOD

3 Rounds 10 Power Snatch 95/65 10 Burpees over bar 10 Thrusters 95/65 10 Burpees over bar Rest as needed 8 Minute AMRAP Partner Row Max Calorie Row *Alternate every 15 Calories

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WEDNESDAY WOD 10/7/15

Posted by on Oct 6, 2015 in WOD

WEDNESDAY Partner WOD Each partner will complete 5 Rounds 400m Run *While one partner is running the other partner will complete 20 KB Swings 12 Pull Ups   Rest as needed *Booty work 5 Rounds- Wall to wall 2 Barbell Lunges 95/65 2 Squats...

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