Monday: WOD: SOUTH CENTRAL REGIONAL Modified #4 15 WallBalls 15 Pullups 15 Pistols 15 one arm db snatches 5 Rounds for time… Tuesday: WOD: SOUTH CENTRAL REGIONAL Modified #5 Deadlift Box Jump 21-15-9 reps for time… Rest 2 minutes, Run 1 mile for time… Wednesday: WOD: SOUTH CENTRAL REGIONAL #2 & #3 7 min OHS […]
March 28 – April 2, 2016 Read More »
Monday: Odd Couple: Power Snatch WOD: “LADY” 10 Power Cleans (135/95) 15 Box Jumps (24/18) 20 Squats Tuesday: WOD: “Chrissy” 500m Row 12 Deadlifts – Bodyweight 21 Burpees 3R4T Wednesday: Odd Couple: FRONT SQUATS WOD: ” BERTHA” 1 WallBall, 2 Lunges 2 WallBalls, 4 Lunges EMOM until you can complete in that minute. If below
March 21 – March 26, 2016 Read More »
Monday: WOD: “Lahcen” 800m Run : Deadlift (10k#/7k#) 400m Run : Squat (5k#/3.5k#) 200m Run : STOH (2.5k#/1.75k#) for time… You pick reps and weights for total pounds; one bar, no rack Tuesday: WOD: “Backwards” 100 DU : 90 Situps : 80 Squats : 70 Lunges 60 Supermans : 50 KBS : 40 Box Jumps
March 14- March 19, 2016 Read More »
Monday: WOD: “Annie” Odd Couple Deadlift or Back Squat Then 50-40-30-20-10 Sit Ups/Double Unders ….For Time…. Tuesday: WOD: “I” 9 Back Squat: Men’s 135# / Women’s 95# 9 Burpees 15 Box Jumps: Men’s 24″ / Women’s 20″ 15 min AMRAP Wednesday: WOD: “Love” 8 C&J: Men’s 115# / Women’s 75# 14 Pull Ups 14 Push
March 7 – March 12, 2016 Read More »