WOD 5-1-2019 Wednesday
4 Rounds AMRAP 3 3 Deadlifts 185/135 6 Med-ball Sit-ups 9 Wallballs Rest 1:00
WOD 4-26-2019 Friday
50 Rounds 2 Burpees 2 Push-ups 2 Air Squats 2 Air Squats 2 Sit-ups 2 Slam balls 20:00 Time Cap
WOD 4-23-2019 Tuesday
SCF Fight Gone Bad 3 Rounds 1:00 Wallballs 20/14 1:00 SDHP 75/55 1:00 Box Jumps 20″ 1:00 Push-press 75/55 1:00 Dubs/Singles 1:00 Rest
WOD 4-15-2019 Tuesday
EMOM 16 M1- 2 Rope Climbs M2- 10 Burpee Box Jumps M3- 7 Hang Squat Cleans (155/105) M4- Rest
WOD 4-12-2019 Friday
10-20-30 Plate Z-Press (45/35) BW Bulgarian Split Squat (each leg) Calorie Row
WOD 4-9-2019 Tuesday
For Time 21 Thrusters (75/55) 21 Horizontal Ring Rows 400m Med Ball Run 42 Med Ball Cleans 400m Med Ball Run 21 Thrusters 21 Horizontal Ring Rows
WOD 4-4-2019 Thursday
For Time: 800m Row 50 Wall Balls 25 Push Press (155/105) 50 Wall Balls 800m Row
WOD 4-3-2019 Wednesday
EMOM 12 1- 10/10 Single Arm KB Swings 2- 30 Lateral PVC Hops 3- 10 OH Slam Ball Toss
WOD 3-29-2019 Friday
400m Run -or- 500m Row 40 Air Squats 30 Sit – ups 20 Push Ups 10 Burpees