WOD 05.30.2015 Saturday

WOD

For time

  • 800 meter run
  • 50 Wallballs, 20/14#
  • 600 meter run
  • 40 Toes-to-bars
  • 400 meter run
  • 30 Burpees to 6″ target

Extra Credit

  • Pull-up/Dip Complex – Bravo

* Start over with 5-10 lbs add weight

WOD 05.29.2015 Friday

WOD

Bench Presses, 5 x 5 at 65% of 1 rep max

WOD

Helen

3 Rounds

  • 400m Run
  • 21 Kettlebell Swings, 53#
  • 12 Pull-ups

WOD 05.28.2015 Thursday

WOD

20 min AMRAP

  • 25 yard high butcher sled, 180/90#
  • 12 Overhead Squats, 95/65#
  • 12 Burpees
Extra Credit

:20/:10 x 16

  • Alternating Handstand Hold with L-Sit

WOD 05.27.2015 Wednesday

Partner WOD

For time:

  • 75 Double Unders each, as a relay
  • 75 Front Squats, 115/75#
  • 75 Push Presses, 115/75#
  • 50 Double Unders each, as a relay
  • 50 Front Squats
  • 50 Push Presses
  • 25 Double Unders each, as a relay
  • 25 Front Squats
  • 25 Push Presses

* Individual 40-30-20

Extra Credit
  • 400 meter sled drag forwards, 165/115#
  • 400 meter sled drag backwards, 165/115#