Wednesday December 14, 2015

Wod:

3 rounds for time:
Run 100 meters
10 Toes to bar
10 Hand stand push ups
10 (each leg) Overhead walking lunges 35/25
10 Double unders
10 Sumo deadlift high pulls 53/35

Tuesday December 14, 2015

Wod:

5 rounds for time:

5 deadlift
5 pull ups
5 clean and jerks
5 push ups - hand release

Thursday January  8, 2015

Wod:

7x7

7 rounds for time:

7 push ups
7 supermans
7 Burpees
7 strict press
7 back squat
7 wall ball slams
7 ground to overhead

Wednesday December 7, 2015

Wod:

10-9-8-7-6-5-4-3-2-1

Kettle bell swings
Jumping air squats

Tuesday January 6, 2015

Wod:
21-15-9
Double unders
Push press

Monday January 5, 2015

Wod:

Tabata- box jumps
Rest 1 min
Tabata- sit ups
Rest 1 min
Tabata- wall balls
Rest 1 min
Tabata- jumping lunges

Friday January 2, 2015

Wod:

20 air squats
15 pistols
20 ring rows
15 ring dips
20 lunges
15 weighted lunges 35/25
20 second hand stand hold
15 hand stand push ups
20 mountain climbers (each leg)
15 Burpees with a 6 inch jump
20 push ups
15 hand release push ups