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Saturday 2-13-16

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Partner WOD
(1 person moving at time)
50 CAL Row
50 Partner Pull-ups(no bands)
50 Box Jumps 24/20”(one box)
50 Wall Balls 20/14
50 Toes 2 Bar
50 Jumping Lunges
50 Push-ups
50 Back Extensions
50 Push Press 45#
50 CAL Row


Friday 2-12-16

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A. 8min EMOM
2 Reps
1 Clean(A2G)+1 Front Squat AHAP

Rest 5min

B. For Time
100 Burpees on to a plate 45/25


Thursday 2-11-16

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A. 1mi TT

Rest 5min, Then

B. 7 Rounds
7 Box Jumps 30/24/20″
7 KB Swings 70/53/36

C. Core/Mobility


Wednesday 2-10-16

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A. Back Squat 1RM

B. #WCW
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Compare 9-25-15


Tuesday 2-9-16

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A. 3 Rounds NFT
10 Strict Pull-ups
10 Perfect Push-ups
10 Single arm DB/KB Rows(10 each arm)

B. 10x100m Sprints
30sec rest after last person crosses line

C. Core/Mobility


Monday 2-8-16

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A. Push Press 1RM

B. “Prowler Monday”
2 Rounds
60m Prowler Push AHAP
Then 3x
10 Push Press 75/55(TX 115/75)
10 Knee 2 Elbow
Rest 3min


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