Saturday April 29Â 2017
WOD 5 rounds for Time 22 kb swings 70/55 22 box jumps 24/20 400 m run 22 burpees 22 wall balls 20/14
Friday April 28th 2017
WOD A1) 4 sets of: Bench press 3-3-3-3 reps, rest 2 mins A2)Pendley Row 4 x 8-10 reps, rest 2 mins B) "Isabel" 30 snatch for time 135/95
Thursday April 27th 2017
WOD 5 rounds: 400m Run 15 Pull Ups rest 5 mins 5 rounds: 40 cal row 20Â push-ups
Wednesday April 26th 2017
A) 12 mins to Work to A Moderate set 1 power clean + 1 hang squat clean + 1 push jerk B) "fight gone bad" 3 Rounds 1 min wall balls...
Tuesday April 25th 2017
WOD A) back squats 5-5-5-5 All tough sets ** record and remember numbers ** B) 20 min emom 1)30-50 DUs 2)8-12 thrusters 95/65 3)8-10 bar...
Monday April 23rd 2017
WOD A1) strict press 5-5-5-5-5 Rest 1 Min A2) 8-10 pull-ups Rest 1 min B) 40-30-20-10  for time:Row for Cals Box jump Overs 24/20
Friday April 21 2017
WOD A1) 4 sets of: Bench press 4-4-4-4 reps, rest 2 mins A2)Pendley Row 4 x 8-10 reps, rest 2 mins B) 3 rounds 40 DUs (120 SUs) 30 Box...
Thursday April 20th 2017
WOD 30 min amrap 400m run / 500 m row 50 ft L arm suitcase carry 50 ft R arm suitcase carry 100 ft double KB OH carry 20 alt walking...
Wednesday April 19th
Wod A) 1Â squat snatch + 1 hang squat snatch + 1 OH squat 15 mins to work to a moderate set (focus on form not weight) B) For Time: 50...
Tuesday April 18th 2017
WOD A) 15 mins to a 1RM back squat ** use safety bars ** B)Â Â 3 Rounds for time: 21 deadlifts 95/65 18 front squats 95/65 15 push press...