Monday 5/9/2016
Strength Wendler Back Squat WOD 3 Rounds for Time -400m Run -30 Wallballs 20/14 -200m Prowler Push (End of the Conex & Back) 90/50 -10 Front Squats 155/115 To all […]
Author: CFP
Friday 5/6/2016
WOD: 2 Rounds For Time RX 115/95 20 Clean & Jerk 20 Box Jumps 20 Wall Balls 20 Hang Snatches 20 Box Jumps 20 Wall Balls 20 Squat Cleans “Quick […]
Thursday 5/5/2016
Strength: Bench Press WOD: 9-15-21-15-9 Calorie Row Thrusters 95/65
Wednesday 5/4/2016
Strength: Wendler Deadlift WOD: 3 Rounds For Time 10 Ring Dips 10 Deadlifts 225/185 – 185/135 10 Box Jumps
Tuesday 5/3/2016
Strength Wendler Press WOD 15 Minute AMRAP -5 HSPU -10 Power Cleans 135/95 -15 Pull-ups
Monday 5/2/2016
Strength: Back Squat WOD: 21-15-9 Back Squat 155/135 Kettlebell Swings 70/53
Friday 4/29/2016
HERO WOD – PUGA 11 – EOW 4/22/2013 “Team WOD” 400M Fireman Carry 11 Rounds of 7 Burpees 20 Squats 8 Box Jumps “HONOR OUR FALLEN”
Thursday 4/28/2016
Strength: Wendler Deadlift WOD: 10 Rounds For Time 250M Row 5 Strict HSPU (RX=No Mat)
Wednesday 4/27/2016
Strength: Shoulder Press WOD: 7 Rounds For Time 7 Push Press 7 Burpees Over The Bar
Tuesday 4/26/2016
Strength: Back Squat WOD: 15 Min AMRAP 55 Double Unders 15 C2B Pull-Ups 5 Hang Power Cleans 155/105