Wednesday

WOD: for time

600m Run
50 Pushups
600m Run
40 KB Snatches (53/35)
600m Run
30 Pull-Ups
600m Run

Don't just go through the motions... Live with passion and put your heart into everything you DO.

Tuesday

WOD: 

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Rich Froning Jr.: 310lb OHS, 325lb FS, 395lb BS.

Monday- Happy Birthday Ron!!!

WOD: Filthy 51 

For time:
51 Box jump, 24 inch box
51 Jumping pull-ups
51 Kettlebell swings, 1 pood
Walking Lunge, 51 steps
51 Knees to elbows
51 Push press, 45 pounds
51 Back extensions
51 Wall ball shots, 20 pound ball
51 Burpees
51 Double unders

Funday

WOD:   4 Rounds for time of:

                    15 Toes to Bar
                    20 KB Swings (53/35)
                    Dorm Run 

Thursday- Fitness Test

WOD: 1 Mile Run for time
             1:00 Max Push-Ups
             1:00 Max Situps

Wednesday

WOD: Take 15 minutes to work on Overhead Squats
                             then...
Every 2:00 for 20:00
5 Front Squats
5 Bar Facing Burpees

Mobility: Couch Stretch, 2:00 Plank

Tuesday

Warm-Up: 2X- 400m Run, 15 Beat Swings

Skills: Pull-ups - Push-ups - Squats

WOD: Cindy
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Cool Down: Shoulder & Hip Stretches

RAIN or SHINE!