(240) 317-5303

Saturday, June 4, 2016

WOD:

In teams of 2, with one person working at a time.  Complete the following for time:

800 m run (relay style to 200 and back)

50 strict pull ups/ ring rows

100 push presses 95/65

150 alternating reverse lunges with a kettlebell in goblet hold

100 wallballs

50 strict pull ups/ ring rows

800m run (relay style)

Friday, June 3, 2016

WOD

5 Rounds for time:

200 m Farmer Carry (5 pushup penalty when you put weight down)

10 kettlebell swing

10 goblet squats

L3 2/1.5

L2 1.5/1

L1 Scale

 

Thursday, June 2, 2016

Skill:

Rope Climbs

WOD

For Time:

21 Thrusters 95/65

3 Legless Rope Climbs

15 Thrusters

2 Legless Rope Climbs

9 Thrusters

1 Legless Rope Climbs

 

Wednesday, June 1, 2016

Skill:

Handstand Walks/ Bear Crawls

WOD:

AMRAP 16

50 m (pillar to pillar and back ) Handstand walk or bear crawl

10 Power Snatch

40 Double Unders

L3 115/85
L2 95/65 L1 Scale

 

Monday, May 30, 2016

 

“Murph”

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

in a 20# weight vest or body armor

 

 

Friday, May 27, 2016

 

Skill:

Tall Snatch

WOD:

Build to a heavy:

High Hang Squat Snatch

Hang Squat Snatch

Snatch

Cashout:

100 double unders and 50 GHD’s

 

Tuesday, May 24, 2016

 

Skill:  Bulgarian Split Squat 3 x 8 each leg (bodyweight or light weight)

WOD

5 Rounds for time:

21 Walking Lunges w/ Dumbbells

     L1 No weight

     L2 17.5/35

     L3 35/53

15 TTB

9 Burpees

 

Saturday, May 28, 2016

 

TEAM WOD

Teams of 3

20 min AMRAP

9 rope climbs
12 thrusters
15 power cleans
50 burpees

L3 135/95
L2 115/75
L1 95/65

Thursday, May 26, 2016

 

WOD 1

Half class starts with

Flipping Grace
(30 Tire Flips for time)

Then swap to

WOD 2
30 Shovels over the Box 35/25 on each side (60 total)
(Load barbell with one plate, lift plate over box like shovel for rep)

Cashout: Hill Sprints x 10