WOD 8/31

Warm Up

Run w/ DK
10 burpee jumping jacks
run to fence and back
10 box jumps
run to fence and back
20 hollow rocks

WOD

Aug. Benchmark

21-15-9

deadlift
pull ups

WOD 8/29

Warm Up

PVC Work
Warm Up w/ DK

WOD

2-person teams

400m run (together)

21-15-9

squat cleans
burpees
(one person does the squat cleans and the other person does the burpees, then switch)

400m run (together)

WOD 8/26

Warm Up

PVC Work
Work with DeWayne

WOD

Fight Gone Bad

WOD 8/24

Warm Up

PVC Work
Ab Class with Kendall


WOD

"Squatastic"

7 Backsquats each minute for 15 min.

(95, 135)

If you run over a minute, you must wait for the next minute to do your next 7 squats.

WOD 8/8

Warm Up
 
PVC Work
400m Run
10 KB Swings
10 HSPUs
100 Jump Rope (50 DUs)

WOD

Gorilla Complex (65,95)

5 Rounds of 3 min. AMRAPs with 1 min. rest in between

Squat Clean
Strict Press
Back Squat
Push Press (from back)
OHS

WOD 7/27

Warm up

1 min. plank
1 min. plank each side
Dumbbell/ kb lifts
400m run

WOD

15 min. AMRAP

3 squat clean/ jerk (105,155)
6 deadlift (105,155)
Run to cones and back
9 box jumps (20,24)

WOD 7/6

Warm-Up

PVC Work
Drag 5lb. weight with feet down and back x2
Walking lunges down and back x2
20 Slamballs
10-4 ct. mountain climbers

WOD

2*2*2*2*2  Deadlifts