Friday, September 21, 2018

WOD

Row 15 min or Run 15 min
Post distance completed.

Thursday, September 20, 2018

WOD

Hang Clean, AHAP
5-5-3-2-1 reps
Post loads to comments:

Wednesday, September 19, 2018

WOD

3 Rounds for time of:
25 Sandbag clean and jerks
Row 350 m
5 Med ball toss, As far as you can throw, alt L/R side

Tuesday, September 18, 2018

WOD

Complete as many rounds as possible in 20 minutes of:
20 Wall Balls
20 Kettle bell swings
20 Toes to Bar

Monday, September 17, 2018

WOD

4 Rounds for time of:
50m KB carry, 1 arm overhead, 1 arm farmer carry,switch at 25m
50m Bearcrawl w/ Sandbag
250m row
Post time to comments:

Sunday, September 16, 2018

WO

Rest Day

Rest Day

Friday, September 14, 2018

WOD

AMRAP in 15 min of:
10 Deadlifts 115/85lbs
10 Shoulder to overhead 115/85lbs
10 Box Jumps
Compare to: 150930

Thursday, September 13, 2018

WOD

21-15-9 for time
Hand Release Push-ups
Strict Dips
Burpees


Strength 
Front Squat
2-2-2-2-2 hold bottom for 5 sec. 
Start at 65% of 1 rm max
Compare to:150930

Wednesday, September 12, 2018

WOD

Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
Post time to comments:
Compare to:  110912

Tuesday, September 11, 2018

WOD

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Post time to comments.
Compare to: 161207

Monday, September 10, 2018

WOD

As  Many Rounds As Possible in 15 minutes of:
5 Cleans, 155lbs
10 HSPU's
Post number of Rounds to comments:
Compare to: 170915

Sunday, September 9, 2018

Rest Day