Apr
    11

    Tuesday April 11, 2017

    Turkish Getups – 15 per Arm
    Build up to a weight that is challenging

    10 Min AMRAP
    30 Double Unders
    10 Push Ups
    10 Push Press 95/65

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    09

    Monday April 9, 2017

    15 Minutes to build to a Heavy Sumo Deadlift

    For Time:
    50 Wallballs
    50 Weighted Sit-ups
    400m Plate Run 45lbs/25lbs

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    07

    Friday April 7, 2017

    For Time:
    1600m Row
    200 Double Unders
    1 Mile Run

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    06

    Wednesday April 6, 2017

    27-21-18-15-12-9-6-3
    KBS 32kg/24kg
    TTB
    Alternating Pistols

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    04

    Wednesday April 5, 2017

    Build to a Heavy Clean Complex:
    Hang Power Clean + Squat Clean

    Core:
    100 Flutter Kicks
    50 V-Ups
    25 Hollow Rockers

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    03

    Tuesday April 4, 2017

    3 Rounds
    4 Min AMRAP
    6 Hang Power Snatch 95/65
    4 Burpee Over Bar

    Rest 4 Minutes between rounds

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    02

    Monday April 3, 2017

    Front Squats
    5×4

    For Time:
    50 Medball Cleans
    25 Push Jerks 155/115
    50 Medball Cleans

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Mar
    30

    Friday March 31, 2017

    Time to Partner Up!!

    1200m Row
    100 Toes to Bar
    100 Burpees
    10 Rope Climbs
    1200m Row

    – One partner works at a time
    – One partner holds a 45lb/25lb plate while the other one works

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Mar
    30

    Thursday March 30, 2017

    “Amanda”
    9-7-5
    Squat Snatch 135/95
    Muscle Ups

    Followed by a 1 Mile Run

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Mar
    29

    Wednesday March 29, 2017

    “DT”
    5RFT
    12 Deadlifts 155/105
    9 Hang Power Cleans 155/105
    6 Push Jerk 155/105

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to