4-21-16

WOD: 10 Min AMRAP
5 Front Squats
10 Bar Facing Burpees
Jog 2 Laps around the gym

4-20-2016

WOD: "Riggins"
4 Rounds For time
20 Pull ups
19 Air Squats
99 DU's/200 Singles
17 DB Snatch (heavy)

4-15-2016

WOD: Strength work

3x5 Back Squat

3x5 Shoulder Press

5x3 Power cleans

4-14-16

WOD: 12 min AMRreps

As many reps in 12 mins as you can of:

Box Jumps for 1 min

Sumo deadlift high pull for 1 min

Box Jumps for 2 min

Sumo deadlift high pull for 2 min

Box jumps for 3 min

Sumo deadlift high pull for 3 min

4-13-16

WOD: 12 min AMRAP

Ascending Ladder of:

1 KB Swing

1 Thruster

2 KB Swings

2 Thrusters

3 KB Swings

3 Thrusters

4 KB Swings

4 Thrusters

5 KB Swings

5 Thrusters

Etc.....

4-12-16

WOD: for time

20 Pull ups

20 Goblet squats

20 KB swings 

Run 400m (5 laps around gym)

10 Pull ups

10 Goblet squats

10 KB swings 

Run 800m (10 laps around gym)

4-11-16

WOD: 8 Min AMRAP
25 Push Ups
25 Double Unders
25 Sit Ups

4-8-16

"Jack"

Complete AMRAP in 20 min:

10 Push Press 115/85

10 KB Swings

10 Box Jumps

4-6-16 & 4-7-16

WOD: Find your Push Press 3 Rep Max.
Work up to your 3 rep max effort push press. Begin with a load you can comfortably complete three reps with proper mechanics, paying close attention that your heels remain on the ground throughout the exercise and you do not come onto your toes.

4-4-2016

WOD: "Diane"

21-15-9

Deadlifts 225/155

Handstand push ups