W.O.D.

  • Today's WOD - 04/17

    12 minute AMRAP:

    • 5 Shoulder Press R-Arm 45#/25#
    • 5 Shoulder Press L- Arm 45#/25#
    • 10 Goblet Squats 45#/25#
    • 10 T2B

  • Today's WOD 04/16

    For time:

    • 50 Pullups
    • 50 KB Swings 53#/36#
    • 50 Box Jump Overs 24/20 inches
    • 50 Burpees

    Core - 3x10 Back Extensions

     

  • Today's WOD 04/15

    Lift - 1RM OHS

    Compare to 10-10-2013

    100 Air squats for time

     

  • Today's WOD - 04/14

    3 rounds for time:

    • 400m Run
    • 15 Power Cleans 95#/65#
    • 15 Push Jerks 95#/65#

    Core - 5x5 Glute Ham Raises

     

  • Today's WOD 04/12

    "AMANDA"

    9-7-5 rep for time of:

    • Squat Snatches 135#/95#
    • Muscle Ups

    Core - 50 Abmat situps

     

  • Today's WOD 04/11

    For time:

    • 50 Thrusters 75#/55#
    • 800m Run
    • 50 Thrusters 75#/55#

    **20 minute time cap**

  • Today's WOD 04/10

    5 rounds for time:

    • 5 Pistols Right leg
    • 5 Pistols Left leg
    • 5 Deadlifts 275#/185#
    • 10 T2B

  • Today's WOD 04/09

    15 min AMRAP:

    • 5 min Calories on the Rower
    • 4 min Max Double Unders
    • 3 min Max Pullups
    • 2 min Max Pushups
    • 1 min Max Air Squats

    Post the total number of reps

  • Today's WOD 04/08

    5 rounds for time:

    • 200m run
    • 12 Burpee Box Jumps 24"/20"

    Core - 50 GHD situps

  • Today's WOD - 04/07

    For time:

    15 HSPU  - 9 Hang Squat Cleans (HSC) 205#/135#
    12 HSPU - 6 HSC
    9 HSPU - 3 HSC

    Compare to 11-01-2012

    Core - 25 Back Extensions

     

  • Today's WOD - 04/05

    For time:

    • 15 Deadlifts 185#/115# - 3 Ring Dips
    • 12 Deadlifts 185#/115# - 6 Ring Dips
    • 9 Deadlifts 185#/115# - 9 Ring Dips
    • 6 Deadlifts 185#/115# - 12 Ring Dips
    • 3 Deadlifts 185#/115# - 15 Ring Dips

    Core - 50 Good Mornings 45#/33#

     

  • Today's WOD - 04/04

    15 minute AMRAP:

    • 9 Pullups
    • 11 Push Jerks 95#/65#
    • 13 Air Squats

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