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Tuesday 10.27.15

HAPPY TUESDAY !!

Warm-up:

3 Rds

10 Weighted Step Ups (45#/25#) @ (24/20)

5 HSPU

20 min EMOTM

Even – 3 Clusters (115/75)

Odd – 5 Burpee Jump PLU

  • If NEEDED … Start by Scaling the Burpee/PLU
  • Ex: 3 Burpee/3 PLU or 5 Burpees/ 0 PLU

Monday 10.05.15

BRING YOUR PARTNER MONDAY !!!

METCON 6 RFT

200 m Run ( Both )

6 Bar MU ( Rx ) or 18 C2B

10 Front Sq (135/95)

10 S20H (135/95)

20 GHD / SU

  • 1 partner works @ a time 🙂

MONDAY WOD 6.21.15

AWESOME Partner WOD 🙂

WOD “FIGHT GONE BAD

6-Rounds 1 MIN MAx REPs

1:00 – Wallballs 20/14 Partner “A”
1:00 – Sumo.D.LHigh Pulls 70/45 Partner “B”

1:00 – Box Jumps 24″/20″Partner “A”
1:00 – Shoulder 2 O.H 95/55 Partner “B”
1:00 – Row for Calories Partner “A”

Partner Will Complete ALL 6-Rounds as Prescribed

FRIDAY WOD 6.18.15

HAPPY FRIDAY WOD 🙂

WARM UP…Stretch

WOD.3 Rounds for time

9- Deadlift #185/135

15-Pull Up

18-Front Squat (135/95)
21-Push Jerk #95/65

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