Apr 16, 2019

4-17-19 WOD

Challenge: Deadlift 3x10


WOD
10 Deadlifts (275/175)
20 Burpees
30 cal Row
40 Sumo Deadlift High Pulls(95/65)
30 cal Row
20 Burpees
10 Deadlifts (275/175)

4-16-19 WOD

Challenge: 3 sets of
10 Each side Single Arm Bent Row
10 Reverse Snow Angles

WOD
20 Min AMRAP
15 Pull-ups
20 Sit-ups
200 m run

4-15-19 WOD

Challenge: Back Squat 3x10

WOD
30-20-10
Wallballs (20/14)

Handstand Push-ups (L1-push press)

Apr 13, 2019

SAT WOD

Manion
7 Rounds for time:
Run 400m
29 Back Squats, 135/95

*In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007

Apr 11, 2019

4-12-19 WOD

Challenge:
Max Chin above pull up bar hold
* scale with band if needed, make it difficult!

L2
12 min AMRAP
25 Box jumps
25 KB swings (53/35)
30 sec tight arch hold

L1
12 min AMRAP
20 Box jumps/ or step ups
20 KB swings

30 sec tight arch hold