WOD 1

AMRAP 15 mins: 

Complete as many rounds as possible in 15 mins of:

10 Pull-ups

15 Burpees

20 AbMat Sit-ups

25 Air Squats

*rest 2 min

WOD 2

AMRAP 15 mins: 

Complete as many rounds as possible in 15 mins of:

10 Push-ups

15 Box Jumps

20 Kettlebell Swing (Russian)s

Run Or Row, 200 m

*Switch it up between row and run

January 9, 2016

WOD for Saturday 1/09/2016

WOD 1 AMRAP 15 mins:  Complete as many rounds as possible in 15 mins of: 10 Pull-ups 15 Burpees 20 AbMat Sit-ups 25 Air Squats *rest […]
January 8, 2016

WOD for Friday 12/08/16

Strength: Back Squat 8-8-5-3 Use the heaviest weight you can for each set. Rest as needed between sets. Increase weight each set. WOD: 15-12-9-6-3 reps, for […]
December 29, 2015

12.29.15

  1.Mobility: -Tri-cep mash -Scapula mash -Wrist mobility 2. Warmup: 2 rounds: -400m run -5 walk outs -10 squats -5 strict press -10 sit-ups 2. Strength: […]
December 29, 2015

12.28.15

1.Mobility: -hamstring smash -pigeon stretch on box (2 min each leg) 2.Warmup 3.Strength: Back Squat: 4×6 *1:30-2:00 min rest in-between sets 4.WOD: For Time: *2 Rounds […]