Thursday, March 30, 2017

WOD

5 Rounds for time of:
4 Deadlifts 185/135lbs
16 Kettle bells swings 24/16k
24 Double Unders
Post time to comments:


Wednesday, March 29, 2017

WOD

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girls and rounds completed to comments.
Compare: 161226

Tuesday, March 28, 2017

WOD

Complete as many rounds as possible in 11 minutes of:
11 Shoulder to overhead, Sandbag
11 Sandbags step ups

Monday, March 27, 2017

WOD

Run 5K
Post time to comments:
160701: No post
Use your phone app to plot your course! Nike run or runtastic

Sunday, March 26, 2017

Rest Day

Saturday, March 25, 2017

Rest Day

Friday, March 24, 2017

WOD

Workout 17.5
The Last one!
10 Round for time of:
9 Thrusters 95/65lbs
35 Double Unders
40 minute cap
Post time to comments:

Thursday, March 23, 2017

WOD

Complete as many rounds as possible in 15 minutes of:
100 Double Unders
21 Front Squats 95/65
21 Push Press 95lbs/65lbs
50 Double Unders 95lbs/65lbs
15 Front Squats 95lbs/65lbs
15 Push Press 95lbs/65lbs
25 Double Unders 95lbs/65lbs
9 Front Squats 95lbs/65lbs
9 Push Press 95lbs/65lbs
Post number of rounds to comments:

17.5 will be release tonight, will you be ready?

Wednesday, March 22, 2017

WOD

Every Minute  on the Minute for 16 minutes of:
5-7 reps of  Ring dips
5-7 reps of Toes to Bar
post number of minutes complete:

Tuesday, March 21, 2017

WOD

Complete as many rounds/reps as possible in 6 minutes of:
10 Box jumps
10 Power snatch 95/65lbs
      then
Complete as many rounds/reps as possible in 6 minutes of:
250 Row
15 reps of jumping squat over the rower.
Post number of rounds/reps completed in each WOD:

Monday, March 20, 2017

WOD

3 Rounds for time of:
8 Thrusters 95/65lbs
24 Double Unders
4 Deadlift 225/185
Post time to comments:

Sunday, March 19, 2017

Rest Day