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2023-07-21

WOD Conditioning: As Many Reps In 15 Mins 3 T2B 3 Box Jumps (24″) 3 OH Squats (70#) Continue increasing by 3 reps each rd Total: round 15 completed + 2 t2b Bench press: 10 x 115# 10 x 125#

2023-07-20

WOD 5 Rounds Every 3 Minutes 250 M Row 5 Wall Walks 15 KB Swings (53/35) 30 second rest between rounds Time/Total: 17:00 / 5 rounds (modified wall walk using rower and some push-ups)

2023-07-12

Skill-work: Row Intervals  10 Rounds  100 M Row Sprint  Rest 30 secs  Conditioning: AMR 15 Minutes  400 M Run  20 T2B 20 Ball Slams (25/16) 20 GHD Sit-ups Total: 2 rounds + 400m run (substituted t2b with push-ups, split sit-ups 30 t2b and 30 ghd, completed 3rd round after time …

2023-06-28

WOD 8 Rounds 10 Kb Swings 10 Lunges (5 per leg) 10 Snatches (5 per arm) 10 atomic sit-ups w/ plate Time: 19:20 (1.25pd/44# kb, 30# db, 25# plate)

2023-06-21

WOD 1 mile run Strength: Arms x3 15 bent over row (75#) 15 lateral raises (5#) 15 bicep curls per arm (20#) Core x2 20 hang kne raises 30 flutter kicks 10 obliques per side (35#) Time: 9:16 (1 mile run), 23:48 (strength)

2023-06-17

WOD Filthy Fifty 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (35/26) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back Extensions 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders * mod to “Dirty Thirty” Time: 27:18 dirty thirty

2023-06-12

WOD Conditioning: For Time  4 Rounds  500 M Row  20 Push Press  (75#) 30 Weighted Abmat Sit-ups with Press Overhead (15#) Time: 27:21 Rx

2023-06-08

WOD 3 clean and jerks (130#) 6 cal on echo bike 12 ab-mat sit-ups Total: 7 rounds + 2 clean and jerks (completed 8th round after time expired)

2023-06-02

Warm-up 1 mile echo bike WOD Conditioning:  10-9-8-7-6-5-4-3-2-1 Power Snatch  6 HSPU 20 DU’s between each set Time: 22:11 (85#, GHD sit-ups instead of HSPU)