Monthly Archives: April 2016

WEDNESDAY 20 APRIL 2016

15 MINUTE AMRAP 7 DEALIFTS (Body weight) 10 HAND RELEASE PUSHUPS 12 BOX JUMPS

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TUESDAY 19 APRIL 2016

FOR TIME OR 20 MIN CAP: 50 SINGLE UNDERS 1 BURPEE 50 SINGLE UNDERS 2 BURPEES 50 SINGLE UNDERS 3 BURPEES CONTINUE THE 50 SINGLE UNDERS AND ADD BURPEE UNTIL YOU REACH 10 BURPEES, THAN TAKE THE LADDER BACK DOWN … Continue reading

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Friday 15 April WOD

FOR TIME: 50 Burpees 40 Lungewalk Steps 30 Situps 20 Pushups 10 Deadlifts @ 225/135lbs Post your time to the comments.

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Thursday 14 April WOD

FOR TIME: 21-15-9 Double Unders Push Press @ 115/75lbs Post your time to the comments.  

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Wednesday 13 April WOD

AS HEAVY AS POSSIBLE: Work up to a 10 rep max back squat (last rep should feel like a near death experience) Take 15lbs off, 10 rep back squat Take 10lbs off, 10 rep back squat then 100 Situps on … Continue reading

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Tuesday 12 April WOD

FOR TIME: “Grace” 30 Clean and Jerks @ 135/95lbs Post your time to the comments.

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Monday 11 April WOD

FOR TIME: 400m Sprint 21 Kettlbell Swings @ 55/35lbs 12 Hand-Release Pushups Post your time to the comments. Prior to the wod, if you are able, perform the following: 3 Sets of 1 Power Clean + 6 Front Squats @ … Continue reading

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