WODs

  “Vivian” (24th Birthday!)   5 Rounds For Time Of:   10 Deadlifts (245/165) 15 Rucksack Squats (80/60) 20 Pull-Ups        

  HLCLV:   1,1,1,1,1,1,1,1,1,1 Of: Snatch Balance   For Completion: 30 Back Squats (225/155) 30 Shoulder Press (135/95)   _________________________________   WOD:   Adding A Rep Each Round, AMRAP In 15 Mins Of:   5 Burpees 5 D/U’s 5 Med… Read more »

  0930 Warrior Program   “Badger”   3 Rounds For Time Of:   30 Squat Cleans (95/65) 30 Pull-Ups 800m Run   __________________________________   Make-Up WOD:   “Breathe”   For Time:   30 SDHP (115/75) 30 Box Jumps (24/20) 25… Read more »

  1,1,1,1,1,1,1,1,1,1 Of:   Deadlift   10 Additional Reps At 75% Of 1RM 10 Additional Reps At 65% Of 1RM 10 Additional Reps At 55% Of 1RM    

  AMRAP In 18 Mins Of:   15 Push-Press/Jerk (115/80) 15 4-Count Flutter Kicks 20 Lateral Bar-Jumps    

  For Time:   1000m Row 7 Rounds Of: 10 Pull-Ups 20 Sit-Ups (No ABMAT) 30 Air Squats   Advanced:  Chest-to-Bar Pull-Ups    

  “Breathe”   For Time:   30 SDHP (115/75) 30 Box Jumps (24/20) 25 SDHP 25 Box Jumps 20 SDHP 20 Box Jumps 15 SDHP 15 Box Jumps 10 SDHP 10 Box Jumps    

  20 Mins To Work Up To A 1RM Of:   Strict Shoulder Press   AMRAP In 10 Mins Of:   5 Strict Sh. Press (70% Of 1RM) 8 Bar-Hop Burpees    

  HLCLV:   For Time – 30, 25, 20, 15, 10 Of:   DB Squat Cleans (45’s/35’s) Deadlifts (225/175) DB O/H Press (45’s/25’s) Squat Thrusts   *Remaining Time Open Gym ________________________________________   WOD:   For Time:   Run 1 Mile… Read more »

  0930 Warrior Program:   For Time: 25 L-Sit Pull Ups 25 HSPU 100m Walking Lunge W/ Single DB (25/15) 25 Medicine Ball Pull Ups (20/10) 25 Ring Dips 100m Walking Lunge W/ Single DB 25 Chest to Bar Pull… Read more »