Saturday, 06-04-2016
WOD. Teams of two 800m Run 90 Hammer Strikes 80 Box Jumps (24/20) 70 DB Snatch (50+/30+) 60 OH Squat (95/65) 400m Run (backwards) 50 T2B 40 Man Makers 30 Broad Jumps 20 Tire Flips 800m Run
Tuesday, 5-17-2016
WOD – “Luke” 40 MIN CAP 400m Run 15 C&J @ 155#/105# 400m Run 30 T2B 400m Run 45 Wall Balls 400m Run 45 Russian KB Swings @ 70#/53# 400m Run 30 Pushups 400m Run 15 Front Rack Lunges @ 155#/105# 400m Run
Thursday, 05-05-2016
Endurance 6 x 200m, ~85% effort, 1:1 rest. WOD. 5RFT… – 5 Deadlift (275/165) – 6 Muscle-ups (12 parallette dips) – 50 Double Unders
Thursday, 04-28-2016
Group Warm-up “Viking”. For time* 2K Row 400M Carry (Hammer & Kettlebell) At Mailbox 50 Russian Swings At Parking Lot 100 Hammer Strikes 2K Row *30 Minute Cap Core Cash out Tabata 2 Rounds: Hollow Rocks, Plank, V-ups
Thursday, 04-21-2016
Endurance 12 x 100m Sprints, Rest ~:30 between WOD. 4 RFT… – 20 Tire Flips – 20 Sledgehammer Strikes – Bear Crawl (Inside, suicide run style) Mobility – Barbell Smash: Quads, calves. – Stretch
Tuesday, 03-15-2016
Group Warm up WOD. For time (40 minute cap) 50 Calorie Row 25 Lateral Barbell Burpees 25 Deads, 185/125 50 Wall Balls, 20/14 5 Rope CLimbs 50 Wall Balls, 20/14 25 Deads, 185/125 25 Lateral Barbell Burpees 50 Calorie Row
Saturday, 02-20-2016
“50 Shades” 2 person team One person works at a time Runs together holding a band 50 reps total- 25 each per movement 50 partner lateral hops (Partner on the ground, side hops) 50m buddy carry (one carries out, other caries in) 50 Wall balls (20/15) 50 Wall ball sit ups (feet touch, ball touch […]
