WODs

Thursday 5-9-13

Wod: 2 RFT 50 Double Unders 40 Push-ups 30 Box Jumps 24/20 20 C2B Pull-ups 10 Hang Power Clean 135/95
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Wednesday 5-8-13

Wod: 25min AMRAP 1 Lap Around Building 20 Wallballs 10 PVC Abmat sit-ups 5 HSPU
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Wednesday, May 1st, 2013

Lift: OHS Skill Improvement Wod: 10 Min AMRAP 3 OHS 115/85 6 Pull-ups 12 Double Unders
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Tuesday, April 30th, 2013

Kenny’s 6am Surprise!
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Monday, April 29

Lift: Squat Snatch 15 min to establish max weight Wod: Tabata :20/:10 8rds 1min rest between movements Air Squats Toes To Bar Burpees to 6in object Row for calories Does not have to be done in order 🙂
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Friday, April 26th, 2013

WOD: 4RFT 400m Run 15 KB Snatches 53/35 15 T2B
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Thursday, April 25th, 2013

“JT” 21-15-9 reps HSPU Ring dips, Push-ups
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Wednesday, April 24th, 2013

WOD: EMOTM 20 min Even: 10 Wallballs 20/14 10’/9′ Odd: 5 Deadlifts 225/155 Start with the Wallballs 🙂
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Tuesday, April 23rd, 2013

2011 Open Wod 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 90lbs) 10 Muscle-ups
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