Deadlifts

Today’s W.O.D
Deadlift
1-1-1-1-1

Optional W.O.D
100 Push-ups
100 Squats
100 Sit-ups

Back Squats/KB Swings/Box Jumps

Today’s W.O.D
2 Rounds
20 Back Squats
40 KB Swings
60 Box Jumps

Wall Balls – Pull-ups

Today’s Workout

21-15-9
Walls Balls
Pull-ups

100 Double Unders

Today’s Workout

100 Double Unders for time

Optional WOD
5 Rounds
5 Burpees
10 KBS

Plate Carry

Today’s Workout

3 Rounds
400m Run w/bumper plate
20 step-ups w/plate

Push Press Strength

Today’s Workout

Do as many push press as possible without racking or dropping the bar. (95/65)

Nutrition Challenge Wrap-Up Event!

Congratulations to Melinda’s Team for winning with 660 Points!!!

Female Most Inches Lost – Geneil (9.5 inches)

Male Most Inches Lost – Carlos (8.5 inches)

Great Job Everyone!!!

Row/Broad Jumps

Today’s W.O.D
AMRAP 15 Min.
250m Row
100Ft. Broad Jump

Sit-ups/Mountain Climbers

Today’s W.O.D
21-15-9-6
Sit-ups
Mountain Climbers
*Sprint 100m between each set

“Death by Pull-ups”

Today’s W.O.D
“Pull-up Ladder”
1st min. do 1 pull-ups, 2nd min. do 2 pull-ups…etc until reps cannot be completed within that minute.

Next Page »