10.4.2017

WOD 25 Minute Cap 5 Rounds: 15 Wall Balls 20/14 10 Goblet Squats 53/35 5 Deadlifts 205/145 300 Meter Run Cashout Tabata Abs METCON 30 minute cap “Kelly” 5 Rounds 400m Run 30 Box Jumps 30 Wall Balls

10.3.2017

SWOD 1-Rep Max Back Squat WOD 4 Rounds 3 Minutes 200 Meter Run First 2 Rounds After Run max effort Power Snatches 115/75 Last 2 Rounds After Run max effort Power Cleans 155/105 1-Minute Rest between rounds SPARTAN “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Read more about 10.3.2017[…]

10.2.2017

WOD (Last completed 8.5.2016) “Filthy Fifty” 50 Box jump 24/20 50 Jumping pull-ups 50 Kettlebell swings 35/26 Walking Lunge 50 steps 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 Double unders Cashout Russian Twists w/a twist! METCON 30 minute cap, Repeat every 3 minutes (rest Read more about 10.2.2017[…]