Year: 2016

Warm Up: Tabata: Burpees Hollow Rocks Air Squats KB Swings WOD: For Time: 400m Run 30 Wall Balls (20/14) 30 Push Ups 30 Walking Lunges 30 SDHP (75/55) 400m Run REST 2 min then do it all again backwards 🙂

Warm Up: Tabata: Mountain Climbers Push Ups Banded Side Step Back Squats Strength: Back Squat 5-5-5-5-5 WOD: 3 Rounds For Time: 5 Right Arm Turkish Get Ups (53/35) 10 Pull Ups 5 Left Arm Turkish Get Ups (53/35) 10 Box …

Monday WOD 9/26/16 Read more »

Warm Up: Tabata: Burpees Atomic Sit Ups Goblet Squats Kip Swings WOD: 5 Rounds for Time: 10 Thruster (95/65) 3 Rope Climbs (substitute 5 pull ups per rope climb)

Warm Up: Tabata: DU’s Air Squats Flutter Kicks KB High Pulls Strength: Power Snatch 1-1-1-1-1-1 WOD: 9 min AMRAP: 10 OH Lunges (95/65) 30 Sit Ups 200m Run

Warm Up: Tabata: Jumping Lunges Hollow Rocks Push Ups Pull Ups WOD: 5 Rounds For Time: 300m Row 10 Ring Dips 15 KB Swings (53/35)

Warm Up: Tabata: Burpees OH Squats Push Ups Kip Swings Strength: OH Squat 3-3-3-3-3 WOD: For Time: 21-15-9 reps of: Wall Balls (20/14) T2B

Warm Up: Tabata: Feet to Hands Goblet Squats Plank Hold Single Leg Deadlift WOD: 3 min AMRAP: 3 Deadlifts (315/205) 3 Bar Facing Burpees Rest 3 min 3 min AMRAP: 5 Deadlifts (275/185) 5 Bar Facing Burpees Rest 3 min …

Tuesday WOD 9/20/16 Read more »

Warm Up: Tabata: Jumping Squats Push Ups Atomic Sit Ups Handstand Hold Strength: Push Jerk 3-3-3-3-3 WOD: “Grace” For Time: 30 Clean & Jerks (135/95)

Warm Up: Tabata: Mountain Climbers OH Squats Hollow Rocks Kip Swings WOD: For time: 27-21-15-9 reps of: OH Squats (95/65) T2B *100m Run after each round

Warm Up: Tabata: Burpees Leg Lifts Drop Squats Kip Swings Strength: Squat Clean 2-2-2-2-2 WOD: 3 Rounds For Time: 15 Power Snatches (95/65) 2 Rope Climbs (scale to 5 pull ups per rope climb) 30 DU’s (2:1 singles)