7.31.15 G
PRE WOD 3 min situps tire flips 10/20 WOD 21-18-15-12-9-6-3 Knee 2 Elbow Pushups
7.27.15 (W)
POST WOD 3 min PLANK Knee Hold Tabata WOD 3 Rounds Squat Cleans #175/115 10 OH Lunge #45/25 << >> * 5 burpee drop fee
7.21.15 (G.W.)
PRE 1 Mile for time WOD 10 min AMRAP 15 atomic sit-ups 20 latral jump over the bars 10 Overhead Squats
7.14.15
PRE: Press – 5-5-5-5 Push Press – 3-3-3-3 Push Jerk – 1-1-1-1 WOD: 18 mins : 12 wb <> bear crawls 15 push ups hands off <> bear crawl
7.2.15 (MW)
PRE 3 min burpee Jerk 4@50%/ 3@60% / 2@80% / 1@90 WOD 5 rounds 400 m run 15 Front Squats @ #115/75
6.24.15 (GW)
PRE 1 min wall sit 1 min plank (x3) WOD 800 m run 3 rounds 21-15-9 Handstand Push-ups Burpees Deadlifts 60% 1rm 800m run
6.12.15 (MGW)
6.12.15 Pre-WOD TABATA Deadlift (135#/95) Bar cannot touch floor during rest intervals WOD 10 min EMOM EVEN 10 Wall Balls + 20 Double Under (Tuck Jumps as substitute) ODD Plank Hold
6.11.15 (W.G)
6.11.15 Pre-WOD 20 Pistol Squats (each side) Back Rack Jerk 3-3-2-2-1 WOD 9 min AMRAP 3 Snatch #115/75 5 OH squats 7 push-up
6.10.15 (MW)
6.10.15 PRE WOD 5, 4, 3, 2, 1, 1 Strict Press WOD 5 rounds 4 min AMRAP: Run, 200 m Max Turkish Get Up Alternating Arms in remaining time Rest 2 mins between each cycle. For each cycle restart the AMRAP. Karen 34 Cameron 41 Stella 58 Rebecca 48 Yard 52 Gid 53 David …
6.9.15 (G)
6.9.15 (G) PRE WOD Battle Rope 90sec x2 WOD 1-10-1 Pyramid Box Jumps Burpees Ball Sit-ups