WOD

5 dual clean and press

70ft overhead walk 

5 squats

70ft rack walk

5 lunges (L+R)

10 body rows

5 rounds not for time

Friday

WOD

50 russian swings

10 situps 

row 200m 

40 russian swings

20 situps

row 200m

30 russian swings

30 situps 

row 200m 

20 russian swings

40 situps

row 200m 

10 russian swings 

50 situps 

row 200m

Good work this morning ladies! 

Meaghan - 35/25lbs - 19:40 

Irene - 20lbs - 19:47

Cheryl - 25lbs - 19:41

Fight Gone Bad

FIGHT GONE BAD 

3 rounds, 1 min each exercise, 1 min rest between rounds

wall ball 

box jumps 

push press

SDHP 

row for calories

WOD

5 rounds 

5 deadlifts 

5 cleans 

5 push press

5 squats

rest as needed between rounds

Wednesday morning

WOD

5 rounds - 2 mins rest between each 

12-9-6 

wall ball 

box jumps

WOD

10,9,8,7,6,5,4,3,2,1
snatches
1,2,3,4,5,6,7,8,9,10
dips
4 burpees on the min every min

Great job this morning guys as usual!!

WOD

40 American Swings 

30 hand to hand squat cleans

20 figure 8 to hold 

3 rounds for time:

KB FRAN

WOD 

21-15-9 

Thrusters 

Pullups

WOD

3 rounds

5 deadlift

10 push ups

15 front squats

20 swings

Tabata time 

Each exercise is preformed for 20 seconds followed by 10 seconds of rest repeated 8 times. 

American swings

box jumps

body rows 

clean and press (4 sets on the right side, 4 on the left) 

WOD

AMRAP 15 MINS

3 snatch to overhead squats 

5 cleans 

7 swing release

repeat opposite side

row 200m