WOD 10-7-16

WOD
Against a 4-minute running clock
perform the following for max reps:
RUN 600 meters
Push-Ups x Max Reps

Rest 4 minutes

Complete as many rounds and reps as
possible for 4 minutes of
10 Box Jumps
10 Pull-ups

Rest 4 minutes

Complete as many rounds and reps as possible
for 4 minutes of
10 Burpees
10 Thrusters (95/65)

Rest 4 minutes

Complete as many rounds and reps as possible
for 4 minutes
30 Double Unders
15 Push Press (95/65)



WOD 10-6-16

WOD
5x
8 strict press
12 rebel rows
18 ttbeam
12 med ball cleans

EMOM burpee (starting at one increasing every minute until completion or not able to complete all burpees)


WOD 10-5-16

WOD
Run a mile, rest 3 mins
1200 m, rest 2 mins
400 m
Tabata
Butterfly sit up
Flutter kicks



WOD 10-4-16

Strength
Back Squats
5-5-5-5-5

WOD
21-15-9-6-3
Wall Balls
Box Jumps
Burpees

WOD 10-3-16

Strength and Conditioning
EMOM in 10:00
Even minute-front squat
Odd minute-double-unders

WOD
5x
10 Knees-to-elbow
10 Tire Flips
20 Kettlebell swings