AUGUST 11 – WOD

1 ROUND FOR TIME

400 m Run

50 Air Squats

400 m Run

50 Pull Ups

400 m Run

50 Sit-ups

400 m Run

50 Burpees

Feeling Advanced?  Closeout with 400 m Run

AUGUST 4 – WOD

FOR TIME

400 METER FARMERS CARRY
3 ROUNDS
25 WALL BALLS
25 PULL UPS
50 MOUNTAIN CLIMBERS

CLOSE-OUT
400 METER RUN

August 1 – WOD

2 rounds
10x Handstand push-ups
20x Burpees
30x Knees to elbows
40x Push-ups
50x Squats
10x Inverted burpees
20x Pull-ups
30x Box jumps
40x Sit-ups
50x Squat jumps

July 21- WOD

1 Round for Time

150m Overhead lunges
50 KettelBell Swings
50 Back Extensions
50 Pull Ups
400m Run

June 2nd – WOD

For Time

25 – DeadLifts (275 / 155)
150 Meter Farmers Carry (53 / 36)
25 – Dumbbell or KB Thrusters (35 / 25)
150 meter Run
25 – Pull-Ups
400 meter Run
50 – Overhead Lunge Steps (25 each Leg) (45 / 25)plate
400 meter Run

May 28th – WOD

“ANNIE”

50-40-30-20-10

Double Unders
Sit-Ups

(multiply by 3 if you are doing Singles)

Close Out: 30 Power Cleans (115 / 65)

MAY 26th – WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Choices:
Full, Half or Partnered

MAY 23rd- WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (150 singles)

May 21st – WOD

Start with 400 meter Run

Tabata Something Else
(20 Secs of Work, 10 Secs of Rest for a total of 8 rounds)
Keep track of Reps

Push-ups
Sit-ups
Back Extensions
Air Squats (rest in the down position)

Finish with 400 meter Run

 

May 5 – WOD

For time:

400m run
150 Burpees
50 KB swings