WODs

Tuesday Fitness

A. RDL @3211; 8-10 x 3; rest 2 min
B1. DB Thruster AFAP; 7-9 x 3; rest 30 sec
B2. FLR 60 sec x 3; rest 2 min
+
20 min amrap:
100ft OH Walking Lunges
25 DU's
10 Russian KB swing ( HVY)
25m Farmers walk w/DB's
30 sec AB Hard

Monday Balance

A. Squat snatch from High Hang 2, 2, 1, 1; rest 2 min
B. Back squat 5, 3, 5, 3; rest 2 min
C. 1 set amrap unbroken wall balls ** Goal is 100**

Monday Fitness

A. DB reverse lunge; 10-12/per leg x 3; rest 30 sec between legs; rest 2 min
B1.DB Press @2111; 7-9 x 3; rest 30 sec
B2 Pull-up negatives; 5-10 x 3; rest 2 min (3-5 sec lower)
C. DB Renegade Row; 10-12 x 3; rest 90 sec
+
Emom 12 min
Odd – DB bent over row x 6-8 + 30 sec FLR
Even – 10 NO Push up Burpee + Push up amrap in Time Remaining

Saturday Team Day 1.3.2015

Teams Of Two:
Perform a 5 K Row
While 1 Partner holds 225 /135 At Hips

Once the Partner holding the bar drops it rower must stop. Also a 5 Burpee penalty will be assessed.

Friday Balance 1.2.2015

A.Every 2 min for 12 min BS @20X1; 2,2,2; @ 90%
B.Every 2 min for 12 min Jerk; 2,2,2; @ 85%
+
3 sets:
Row 500m
6 thrusters (135/95#)
5 MUp
rest walk 2:30

Friday Fitness 1.2.2015

A. REFFSQ 8-10 @3.1.3.1 x 4; rest 2 min
B. DB Thrusters 10-15 x 3 ; rest 90 sec
C. DB Push Press 15-20 x 2 ; Rest 1 min
+

10 min AMRAP:

50 DB box step ups 20"
75 sit ups
amrap wall balls in remaining time

Tuesday Fitness 12.30.2014

EMOM for 10 min:
Odd- 10 RDL (light, perfect mechanics)
Even- Push up x 5-10
+
10 min amrap - one partner works at a time:
25m bear crawl
25m sled drag
25m Farmers walk w/DB's
+
10 min AMRAP:
200m row
3 wall walks
20 DUs
50m waiter walk (25m right, 25m left)

Tuesday Balance 12.30.2014

A. Emom 10 min – PC x 1 (build)
B1. CGBP; 5,5,5; rest 30 sec
B2. DB row; 10-12 x 3; rest 2 min
+
5 min FLR accumulative