WOD 05/07/15

Tomorrow we need 100% Attendance & Effort!!!

Benchmark WOD

     "The 100"

You Can Have RESULTS -or- EXCUSES, but NOT BOTH.





WOD 8/06/15

Skill: 1 min each station x 4
Bar-
       Kip
       Monkey Bars
       Hang

WOD
Gator Walk Rotation

5x
10 DB Shoulder Complex
20 T2Beam
50 Skips


WOD 8/05/15

Warmup: TBA

Strength: Good-mornings

WOD:
Countdown/Up  
(5-1 then 1-5)
Bench Press
TRX Pistol-Row Complex

Round Transitions:
Evens- OH Plate Carry
Odds-Sprints




WOD 08/04/15

Warmup: TBA

Skill: Med Ball Cleans

WOD:
Buy in- 2 min DU/ Singles

EMOM-10 Mins
Odds-7 Burpees
EVENS- 7 Thrusters (95/65)

Cash out- 2 min plank

WOD 8-03-15

Weight Test
OH Squat


AMRAP
3 Strict Pull-up
6 Med Ball Clean
9 Squat Thrust

We will retest in 4 weeks, therefore we encourage
everyone to participate in tomorrow's test, so that we
will have data to compare.......see you there!!!