WOD

“Grace” For time: 30 Clean & Jerks (135, 95) ~post your time & weight to comments.

Front Squat (from the ground) 3 x 5   WOD 5 Rounds for time: 20 Kettlebell Swings (53, 35) 400m Run ~POST RESULTS!

1) 50 Burpees for time   2) Shoulder Press 3-3-3-3   3) Push Jerks 5-5-5-5   ~post results to comments.

“Barbara”   5 Rounds for time ->Rest 3 min between rounds. 20 Body weight Rows (Sub for pull ups) 30 Push Ups 40 Sit Ups... Read More

Back Squat 5-5-5-5   Bent Rows 10-10-10-10   WOD AMRAP 8 16 Pistols 10 Burpee Broad Jumps  

 1) WOD 3 Rounds for time 30 Dumbbell Overhead Squat (15 each arm) 30 Clapping Push ups   2)Weighted Abmat Situps 4 x 25 ~post... Read More

WOD 1 3 rounds for time 10 hang squat cleans (135, 95) 30 jumping lunges    Rest 10 minutes   WOD 2 5 rounds for... Read More

Deadlift 10-15-20   Good Morning 3 x 10   Closeout Tabata Alternate flutter kicks & get ups ~post results to comments.

Strength Front Squat 2 x 10   WOD 4 Rounds, rest 1 minute between rounds 1 Min AMRAP Each Wall Ball Slams (20, 14) Ring... Read More

20 AMRAP PARTNER WOD   –>400m relay 10 Abmat Situp buy in First 10 minutes Kettlebell Swings (53, 35) Second 10 minutes Sumo Deadlift High... Read More