20170121 Saturday Hero Wod

Posted: January 20, 2017 by courtland07 in Uncategorized

“Murph”

FT:

1 mi run

4 rounds:

-25 pull ups

-50 push ups

-75 air squats

1 mi run

 

20170120 Friday Open Wod

Posted: January 19, 2017 by courtland07 in Uncategorized

SSS

3×5 Bench

WOD

3 RFT

400m run

50 Air Squat

20170119 Thursday Open Wod

Posted: January 18, 2017 by courtland07 in Uncategorized

SSS

3×5 Deadlift

WOD

EMOM 12 min

4 Muscle ups

20170118 Wednesday Open Wod

Posted: January 17, 2017 by courtland07 in Uncategorized

SSS

15 min, pistol progression

WOD

“Mary”

AMRAP 20 min

5 Handstand push ups

10 Pistols (alt)

15 Pull ups

20170117 Tuesday Open Wod

Posted: January 16, 2017 by courtland07 in Uncategorized

SSS

3×5 Press

WOD

2-fer Tuesday

AMRAP 8 min

10 1-arm (alt) KB snatch, 1.5/1

10 GHD Situp

Rest

AMRAP 5 min

10 cal Row

2-4-6-8… burpees after row

20170116 Monday Open Wod

Posted: January 15, 2017 by courtland07 in Uncategorized

SSS

3×5 Front Squat

WOD

EMOM: 15 min

1-2-3-4-5-…-14-15

Clean and Jerk, 135/95

20170114 Saturday Hero Wod

Posted: January 13, 2017 by courtland07 in Uncategorized

WOD

“Josh”

FT:

21 OH Squat, 95/65

42 Pull ups

15 OH Squat, 95/65

30 Pull ups

9 OH Squat, 95/65

18 Pull ups