WOD for Wednesday, 6/20/16:

9-15-21

squat cleans (155#/105#)

box jumps (30″/24″)

Read More »

WOD for Wednesday, 6/20/16:

9-15-21

squat cleans (155#/105#)
box jumps (30″/24″)

Read More »

WOD for Monday, 4/18/16:

“Nancy”

5 rounds:

400m run
15 overhead squats (95#/65#)

Read More »

WOD for Friday, 4/8/16:

AMRAP for 12 minutes:

200m run
15 ring dips

Read More »

WOD for Thursday, 4/7/16:

EMOM for 10 minutes:

3 back squats w/ 5 second pause

Read More »

WOD for Wednesday, 4/6/16:

500m row

21-15-9

deadlifts (275#/185#)
box jumps (30″/24″)

500m row

Read More »

WOD for Monday, 4/4/16:

4 rounds:

AMRAP for 4 minutes:

400m run
ME clean and jerks with remaining time (155#/105#)

2:00 rest

Read More »

WOD for Tuesday, 3/29/16:

5 rounds:

25 calorie row
15 pull-ups
9 handstand push-ups

Read More »

WOD for Tuesday, 3/29/16:

5 rounds:

25 calorie row
15 pull-ups
9 handstand push-ups

Read More »

WOD for Monday, 3/28/16:

Tabata…

deadlift (135#/95#)
10m shuttle
sit-ups
box jumps (20″)

Read More »