Wednesday, December 2
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 2 rounds for time of:
- Run, 200 m
- 20 Pull-ups
- Run, 200 m
- 20 Push-up (hand release)s
- Run, 200 m
- 20 AbMat Sit-ups
- Run, 200 m
- 20 Air Squats
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Thursday, April 16
SWOD: Every 1 min for 7 mins do:
- 2 Power Snatches, pick load
- 4 Box Jumps, 24/20 in
WOD:3 rounds for time of:
- 20 Pull-ups
- 30 Push-up (hand release)s
- 40 AbMat Sit-ups
- 50 Air Squats
- Rest 2 mins
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Wednesday, November 19
"Cindy" Complete as many rounds as possible in 20 mins of:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
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Friday, October 31
As many reps as possible in 1 min of:
In 10 mins do:
then in the remaining time, AMRAP of:
As many reps as possible in 1 min of:
As many reps as possible in 1 min of:
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Monday, October 27
Strength:
- Record your best Clean 1 Rep Max lift.
"The Chief" For 5 cycles:
AMRAP in 3 mins of:
- 3 Power Cleans, 135/95 lbs
- 6 Push-ups
- 9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
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Wednesday, October 15
Strength:
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
- Run, 200 m
- Walking Lunge, 100 m
- 50 Squats
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Monday, October 13
Coach Sherman's Birthday WOD
For time:
- 37 Box Jumps
- 37 Pull-ups
- 37 Burpees
- 37 Push Press, 75/55 lbs
- 37 Toes-to-bars
- 37 Sit Ups
- 37 Kettlebell Swings, 53/35 lbs
- 37 Push-ups
- 37 Squats
- 37 Medicine Ball Slams, 20/16 lbs
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