WODS

8 September 2018

Hanson Brothers: With a Partner, 6 Rounds for Time (3 per partner): 30 KB Swings 35#/50# 30 Burpees 30 Wall Ball Shots Partner A, then Partner B….. While one partner is working the other has to complete: 400m Run

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6 September 2018

STRENGTH: Back Squat 1 RM WOD: 18 Minute AMRAP: 15 Box Jumps 30/24 (L3) 24/20 (L2) 20/16 (L1) 12 Push Press 115/75 (L3) 95/65 (L2) 45/35 (L1) 9 T2B (L3) K2E (L2) K290 (L1)

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5 September 2018

STRENGTH: Bench 3 RM WOD: 12 Min AMRAP 2-4-6-8-10-12 ... etc. KB SDHP 70/50 (L3) 50/35 (L2) 35/25 (L1) Burpees

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4 September 2018

STRENGTH: Sumo Deadlift 3 RM WOD: 8 Min AMRAP of: 8 Push-ups 10 Medball Cleans 30/20 (L3) 20/15 (L2) 15/12 (L1) 12 Sit-ups

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31 August 2018

For Time: 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run All with a Weight Vest (20/14 lb), if you're up for it!

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30 August 2018

STRENGTH: Push Press 3 RM WOD: 10 Min AMRAP 4 T2B (L3) K2E (L2) K290 (L1) 8 Push Press 95/65 (L3) 65/45 (L2) 45/35 (L1)

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29 August 2018

STRENGTH: Back Squat 3 RM WOD: 50 Double Unders 40 Kettlebell Swings 50/35 (L3) 35/25 (L2) 25/15 (L1) 30 Wall Balls 20/14 (L3) 14/12 (L2) 12/12 low (L1) 20 Sit-ups 10 Push Ups BEGINNERS - DO HALF-REPS

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28 August 2018

SKILL: 15 Min Sled Pushing WOD: 4 RFT 18 Deadlifts 115/75 (L3) 95/65 (L2) 65/45 (L1) 45/35 BEG) 12 Hang Power Cleans 6 Shoulder 2 Overhead

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27 August 2018

STRENGTH: Bench x 5 @ 70/75/80 WOD: FT 5-10-15-15-10-5 Back Squat 135/95 (L3) 95/65 (L2) 35/45 (L1) Box Jumps 30/24 (L3) 24/20 (L2) 20/16 (L1)

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25 August 2018

With a partner, for time: Run 400m (Together) 100 Thrusters 55/75 Run 400m (Together) 100 Burpees Run 400m (Together) 100 WBS (20/12)

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