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WOD: “Abs and Arms” -Fri 5.22.15

Tabata Shoot Thru Dumbbell Curl Pulsing Crunch Banded Tricep Extension Pass Betweens TRX Bicep Curl Hollow Body Rocks Weighted Crunch Each station is 8 rounds at 20 seconds of work, 10 tens of rest.

WOD: “Benchmark WOD – Safar” -Thurs 5.21.15

Skill: Wall Ball WOD: For Time 150 Air Squats 125 ABMAT Sit Ups 100 Mountain Climbers (1 for 1) 75 Chest to Deck Push Ups 50 Pull Ups 40 Wall Balls (20/14) 30 Burpees 20 HRPU 10 Toes to Bar 35 min cap https://youtu.be/LlhyzwqS-Hs   Previously performed on: 5.19.14 12.24.13
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WOD: “Partner AMRAP” -Wed 5.20.15

30 Min Partner AMRAP 7 Power Snatches (75/45) 9 SDHP (75/45) 11 Thrusters (75/45) 1 Rope Climb Switch Every Minute and pick up where your partner left off  https://youtu.be/Slidog4xmyA
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WOD: “5RFT” -Tues 5.19.15

Skill: Floor Press WOD: 5RFT - 25 min cap 25 Box Jump Overs (23/20) 16 Goblet Squats (70/50) 9 Floor Presses (135/95) https://youtu.be/71JBD6HXYFQ  

WOD: “20 Min AMRAP” -Mon 5.18.15

20 Min AMRAP 9 HSPU 16 Burpees 25 Double Unders https://youtu.be/N76UkLTQHcs

WOD: “Bootcamp” -Sat 5.16.15

3 Set Challenge 1 min at each station 35 second rest in between Compete against your partner for most reps at each station Sled push WJR Plank Hops Rower Rope Slam Incline D. Row Tire Flip Farmers Walk Step Up and Overs (KB)
File May 15, 8 31 20 PM

WOD: “Abs and Arms” -Fri 5.15.15

Skill: ABMAT Sit Up WOD: Partner Ladder 35 min on the clock Buy in: 2,500 Foot Run (10 there backs from 125 foot mark to fence and back) (done together) 5, 10, 15, 20, 25.... ABMAT Sit UPS Barbell Curls (45/30) Hollow Body Rocks Ring Dips Weighted Crunch HRPU KB…
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WOD: “For Time” -Thurs 5.14.15

Strength: Strict Press 3xMax Reps. 50% of 1RM (0, 2, 4) Record 3 scores WOD:  For Time 10 Front Squats (60%) 8 Front Squats (70%) 6 Front Squats (80%) 4 Front Squats (80%) 2 Front Squats (80%) AFTER each set of Front Squats perform: 20 Alt Pistols (1 for 1) 20…
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WOD: “Partner For Time” -Wed 5.13.15

For Time 27-24 Partner Deadlift (315/225) Synchronized Wall Balls (20/14) Partner Push Up (1 for 1) 21-18 Partner Deadlift (315/225) Synchronized DB/KB Snatch (50/35) 1 for 1 Partner Push Up  (1 for 1) 15-9 Partner Deadlift (315/225) Synchronized Pull Ups Partner Push Up  (1 for 1) *Record finishing time of…
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WOD: “For Times” -Tues 5.12.15

Strength: Snatch 5x4 @ 85% (0, 1:30, 3, 4:30, 6) Focus: Maintain Flat Back WODS: For Times In 4 Minutes complete as much as possible of: 1,000 Foot Run (125 foot mark to fence and back x4) 10 Muscle Snatches (75/45) 20 T2B 30 BJ (24/20) 40 OHL Steps 1…