Browsed by
Month: July 2015

WOD 7-7-2015

WOD 7-7-2015

Warm up 6  min cap 3 rounds 10 step ups 10 ring rows 10 lunges WOD 21 min cap 4 rounds 30 Front squats 15 kipping pull-ups 20 Jump box 30 ab-mat situps

WOD 7-6-2015

WOD 7-6-2015

Warm up 6  min cap 3 rounds 20 double unders/65 singles 10 Overhead squats pvc 10 step ups WOD 35 min cap 40-30-20 reps wall-ball shots 20# kettlebell swing box jumps push presses 45#/65# 2 min break

WOD 7-4-2015

WOD 7-4-2015

Warm up 6  min cap 3 rounds 10 step ups 10 ring rows 10 mountain climbers WOD 12 mins cap AMRAP. Row 200m 20 Jump box 10 handstand push-ups

WOD 7-3-2015

WOD 7-3-2015

Warm up 6  min cap 3 rounds 10 lunges 10 release push ups 10 med ball clean WOD 30 mins cap 4 rounds. 10 RM: max effort for 10 reps 10 bench press 10RM 10 deadlifts 10RM 50 double unders/singles 150

WOD 7-2-15

WOD 7-2-15

Warm up 6 mins cap 3 rounds 10 step ups 10 over head squat pvc 10 good mornings WOD 12 mins cap AMRAP 15 dips 12 chin ups 20 deadlifts

WOD 7-1-2015

WOD 7-1-2015

Warm up 8 min cap 3 rounds 20 double under/65 singles 10 burpees 15 dips WOD 30 mins cap Run 400m 20 thrusters Run 600m 20 thrusters Run 600m 20 thrusters Run 400m 20 thrusters