27022015 WOD

Lumberjack 20 20 Deadlifts (125kg/90kg) Run 400m 20 KB swings (2pood,1.5pood) Run 400m 20 Overhead Squats (52.5kg/40kg) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″/20″) Run 400m 20 Squat Cleans (52.5kg/40kg) Run...

25022015 WOD

Complete the following for time… 25 Burpees 25 Power Cleans 60/30 25 Burpees But EMOM 10 Wallballs 9/6

24022015 WOD

10-20 minute Row @ Easy Pace Then: 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat 2x20m Lunge 2x20m One Armed OH Walking Lunge @ 10# DB Then: 2×10 Shoulder Dislocate Then: Work up To OHS 1RM Then: 4x (30sec Work/30sec “Rest”) Push Press @ 10-25# DB “Rest” is in OH Position Then: 4x (30sec Work/30sec “Rest”) Squat “Rest” is in Parallel position Then: Cool Down with 10 minute...

19022015 WOD

The Crawl 10 minute Row @ Easy Pace Then: 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat @ 16kg Then 2×10 banded good mornings Then: Work up to Deadlift 1RM Then: The Crawl 10x DL @ 115% BW + 25x Box Jump @ 24” Box Three Rounds Then: Cool Down with 10 minute...

19022015 WOD

Warm Up 10 minute Row/Ski/Wattbike/Airdyne @ Easy Pace Activate Two rounds of… 5 Wall Squat 10 Air Squat 5 Goblet Squat @ 12kg 10 Banded Good Mornings Strength Work up to Deadlift 1RM Conditioning The Crawl Three rounds for time… 10x DL @ 115% BW + 25x Box Jump @ 24” Box Cool Down 10 minute Row @ Easy...