5/23

5/23 Warm Up 400 m Run / 500 m Row 15 Pull Ups (Strict) 15 Push Ups 15 Sit Ups 15 Air Squats Dynamic WOD “Barbara” 5 Rounds 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats Rest 3:00 between...

5/20

5/20 Warm Up 1 Lap Around Parking Lot 10 Air Squats 10 Push Ups 10 Sit Ups 10 Double Unders 10 Wall Balls (20/14) 10 Box Jumps (24/20)   WOD:     FREAK Friday 1 Round   FRAN      21 Thrusters (95/65)...

5/19

5/19 Warm Up 400 m Run / 500 m Row 25 Push Ups 25 Sit Ups 25 Air Squats 25 Lunges   WOD For Time 2000 m Row 200 Double Unders (400 Singles) 2000 m Run (3 laps around parking lot) (or 2400 m Row) Then 1000 m Row 100 Double Unders (200 Singles) 1000 m Run (1.5 Laps...

5/18

5/18 Warm Up 400 m Run / 500 m Row 25 Push Ups 25 Sit Ups 25 Air Squats 25 Lunges   WOD Weight Lift Wednesday 12 Rounds Every 40 seconds – 1 Power Clean             60% 4 Min Rest 12 Rounds Every 40...

5/17

5/17 Warm Up 400 m Run / 500 m Row 20 Arm Circles 20 GHD Sit Ups 20 Push Ups 20 PVC Pass Thrus 2 x 10 DeadLifts (Light & Build) Dynamic   Skill: 2 Minutes of Double Unders Rest 2 Minutes 2 Minutes of Double Unders WOD 21-15-9 Dead Lifts (225/155) 400 m...
WORKOUT OF THE DAY