Year: 2015

Warm Up: Tabata: Burpees Hollow Rocks Air Squats DU’s Labor Day WOD: For time: Run 800m 50 DU’s (2:1 singles) 30 Clean & Jerks (135/95) 50 DU’s Run 800m

Warm Up: Tabata: Burpees Leg Lifts Inch Worm Push Ups DU’s WOD: In Teams of 2 or 3 For Time: 50ft Tire Flip 20 Tire Jump Overs 50ft Tire Flip 20 Tire Jump Overs 9 Rope Climbs 100 Hang to …

Saturday WOD 9/5/15 Read more »

Warm Up: Tabata: DU’s Hollow Rocks Air Squats Strict Press Strength: Split Jerks 2-2-2-2-2 WOD: For Time: 21-15-9 Burpees Wall Balls (20/14) Box Jumps (24/20)

Warm Up: 2 Rounds: 100m Run 10 Front Squats 10 Sit Ups 10 Strict Press WOD: “Tabata This!” Tabata Power Cleans (95/65) Rest 1 min Tabata Front Squats (95/65) Rest 1 min Tabata Push Press (95/65) Rest 1 min Tabata …

Thursday WOD 9/3/15 Read more »

Warm Up: Tabata: Mountain Climbers Hollow Rocks Inchworm Push Ups Deadlifts Strength: Deadlift Party (12 min EMOM) 0-3 min: 4 reps @ 70% of 1RM every min 3-6 min: 3 reps @ 75% of 1RM 6-9 min: 2 reps @ …

Wednesday WOD 9/2/15 Read more »

Warm Up: Tabata: DU’s Atomic Sit Ups Air Squats Pull Ups WOD: 6 Rounds For Time: 3 Power Snatch (145/105) 2 Rounds of Cindy 1 Rope Climb *1 round of Cindy = 5 pull ups, 10 push ups, 15 air …

Tuesday WOD 9/1/15 Read more »

Warm Up: Tabata: Burpees Hollow Rocks Back Squats T2B Strength: Back Squat 5-5-5-5-5 WOD: “Grace“ For Time: 30 Clean & Jerks (135/95)

Warm Up: Tabata: Mountain Climbers Lunges Strict Press Pull Ups WOD: For Time: 2000m Row 30 Jerks (145/105) 400m Run

Warm Up: Tabata: Burpees Drop Squats Hollow Rocks DU’s Strength: Hang Squat Snatch 1-1-1-1-1-1 WOD: 6 min AMRAP: 15 Wall Balls (20/14) 10 Power Cleans (145/105) 2 min Rest 6 min AMRAP: 15 Wall Balls (20/14) 30 DU’s

Warm Up: Tabata: Feet to Hands Air Squats Hollow Rocks Pull Ups WOD: 15 min AMRAP: 20 Sit Ups 15 KB Swings (53/35) 10 Burpees