5.28.2016

WOD 2(3) Person WOD 100 (150) Barbell Rollouts 100 (150) Double KB Squat Cleans 44/26 100 (150) OH Walking Lunges 45/25 100 (150) Plate Burpees 45/25 100 (150) Plate Situps 45/25 *Pacer = 20 Meter Farmer Carries

5.27.2016

SWOD Deadlift 5@ 75% 3@ 85% 1+@ 95% WOD “Nero” 3 Rounds 10 Thrusters 95/65 (Tiro 75/55) 100 Meter Sprint 10 Box Overs 20″ 100 Meter Sprint 10 KB Swings 53/35 (Tiro 44/26) METCON 100 Meter walking lunges 400 Meter Run 100 Meter Farmer Carry 400 Meter Run 100 Meter Squat Thrusters w/Slam ball 400 Read more about 5.27.2016[…]

5.26.2016

SWOD Overhead Squats 5 @ 75% 3@ 85% 1+ @ 95% WOD 15 Minute AMRAP 3 Deadlifts 275/185 6 Burpees 9 T2B SPARTAN WOD Run 200 Meters 1 Rope Climb Run 400 Meters 2 Rope Climbs Run 800 Meters 3 Rope Climbs Run 1200 Meters 4 Rope Climbs Run 1600 Meters 5 Rope Climbs

5.24.2016

SWOD Strict Press 5 @ 75% 3 @ 85% 1+ @ 95% WOD (Repeat from 1.21.2016) 1-2-3-4-5-6-7-8-9-10 Pull-ups Comp= C2B 10-9-8-7-6-5-4-3-2-1 Box Jumps 24/20 Comp = 30/24 Cashout 100 Medball Situps SPARTAN Run a 5K