Friday, April 24

WOD: For time:

• Walking Lunge, 10 m
• 21 Pull-ups
• 21 AbMat Sit-ups
• Walking Lunge, 20 m
• 15 Pull-ups
• 15 AbMat Sit-ups
• Walking Lunge, 20 m
• 12 Pull-ups
• 12 AbMat Sit-ups
• Walking Lunge, 20 m
• 9 Pull-ups
• 9 AbMat Sit-ups
• Walking Lunge, 20 m
• 6 Pull-ups
• 6 AbMat Sit-ups

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Thursday, April 2

SWOD:

• Front Squat 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds for time of:

• 50 Walking Lunges
• 50 AbMat Sit-ups

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Tuesday, February 10

Sara's Birthday WOD For time:

• 28 Box Jumps, 24/20 in
• 28 Jumping Pull-ups
• 28 Kettlebell Swings, 70/53 lbs
• 28 Walking Lunges
• 28 AbMat Sit-ups
• 28 Push Press, 95/65 lbs
• 28 Supermen
• 28 Wall Balls, 20/16 lbs
• 28 Burpees
• 28 Double Unders

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Friday, February 6

SWOD:

• Back Squat 3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets. WOD:

• Tabata Push Press, 75/55 lbs
• Tabata Walking Lunge

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

• Tabata Sit Up
• Tabata V Up Situp

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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Monday, December 22

12 Days of Christmas For time:

• 1 Sumo Deadlift High-pull, 75/55 lbs
• 2 Thrusters, 75/55 lbs
• 3 Push Press, 75/55 lbs
• 4 Power Cleans, 75/55 lbs
• 5 Power Snatches, 75/55 lbs
• 6 Kettlebell Swings, 53/35 lbs
• 7 Pull-ups
• 8 AbMat Sit-ups
• 9 Box Jumps, 24/20 in
• 10 Double Unders
• 11 Overhead Walking Lunge With Plates, 25 lbs
• 12 Burpees

Perform like the song ... 1 sumo DL ... 2 Thrusters, 1 Sumo DL, on the 3rd day - 3 Push Press, 2 Thrusters, 1 Sumo DL, etc.

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Wednesday, October 15

Strength:

• Snatch 3-3-3-3-3

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, July 21

Strength:

• Power Clean & Jerk 3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets. Complete as many rounds as possible in 15 mins of:

• Run, 400 m
• 20 Power Cleans, 95/65 lbs
• 30 Burpees
• 40 Walking Lunges
• 50 Double Unders

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Tuesday, December 10

Complete as many rounds as possible in 15 mins of:

• 5 Handstand Push-ups
• 10 Pull-ups
• 15 Walking Lunges

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Tuesday, December 3

3 rounds for time of:

• Run, 400 m
• 10 Deadlifts, pick load
• 20 AbMat Sit-ups
• 30 Lunges

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Tuesday, October 15

Sherman's Birthday WOD For time:

• Run, 800 m

-- then -- 3 rounds of:

• 12 Pull-ups
• 12 Squats
• 12 AbMat Sit-ups
• 12 Walking Lunges
• 12 Push-ups

-- then --

• Run, 800 m

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