10.01.2015

FUNday

EMOM for 20min:
   Even: Row 20cal
    ODD: 1 Round of "Cindy"


  

9.30.2015

Thursday

For time…
21-18-15-12-9
Deadlifts (185/125*)
Box Jumps (24/20*)




9.29.2015

Wednesday

4 Rounds for TIME of:
Using a running clock...
 Building Run followed immediately by
 MAX Reps KB Swings until the 4min point.

RX KB Weight is 53/35*
Score for WOD= TOTAL KB Swings
REST 1 MINUTE BETWEEN ROUNDS

9.28.2015

Tuesday

Front Squat: 5, 5, 5, 5, 5

    rest as needed then...

Push Press5, 5, 5, 5, 5


*complete both movements on a 2:30 Interval





9.27.2015

Monday

"ANGIE"

For Time:
 100 Pull-ups
 100 Push-ups
 100 Sit-ups
 100 Squats

*Complete all reps of one exercise before moving on to the next. 
This is a benchmark WOD!