Blog Archives: WOD

“Nancy”

Part one: Back squats 7×6. Part two: 4 rounds: 15 dumbell burpees, 15 parallette sweeps, 15 ring dips, .1 run.

5 RNDS- 10 Decline pushups, 20 Double unders, 10 Box Jumps, .1 walk with bar overhead. (yea, that’s right- overhead). oh, and there is a buy in too.

“Leg Burner” 50 kb swings, .1 run, 40 box jumps, .1 run, 30 lunges with weight overhead, .1 run, 20 burpees, .1 run, 10 tire flips, .1 run, 1 sled push.

SPAGHETTI ARMS:
21-15-9
DB PRESS
DB ROW
DB PUSH-UPS
DOUBLE UNDERS(3 TIME# IF REG JUMPS)

5 Rounds- Run 400m, 21 deadlifts (185/135).

5 ROUNDS

.2 RUN
10 SDLHP (75/55)
15 SHOULDER PRESS W/DB’S

We are updating the site!  We have wonderful and skilled people bringing us into the new age- and they are awesome!  Thanks Felix- you’re the best!  No lunges for you. 

REST

REST