Blog

Monday April 18th WOD

12931145_1156366164382729_8325676650171939534_n
Gene's birthday WOD

Our Tradition is a birthday WOD for all our Founder members birthday's!!
Filthy Fifty + 6
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1.5/1 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lbs)
50 Back Extensions
50 Wall Balls (20/14 lbs)
50 Burpees
50 Double-Unders
+ 6 HRPUs after each

Saturday April 16th Partner WOD

12670817_1160567343962611_4580248942706925834_n

Partner WOD

8 rounds for time:
8 burpees
6 squat cleans (135/95)
4 push press (135/95)
2 wall walks

One person working at a time - Partner A 8 burpees, then partner B burpees etc.

Rest 2 minutes

10 minute AMRAP:

40 double unders/80 singles
20 toes2bar (60 reps = 1 round)

Partner 1 starts on double unders When partner A moves to T2B - partner B starts

Friday April 15th WOD

IMG_0915

Chipper for time
80 weighted sit ups
70 dbl unders
60 wall balls
50 KB swings
40 box jumps
30 calorie row
20 sumo DL Hugh pull
10 oh squat.

Thursday April 14th WOD

12963399_1159529547399724_3693536026772877113_n

20min EMOM
 Rd 1,3,5,7,9,11,13,15,17,19
3-5 Bear complex
Rd2,4,6,8,10,12,14,16,18,20
20 Bar jump over
10 chest to bar push-up