Thursday, April 13, 2017

WOD 4-14-17

F.Sq 5 x 3
------------------
3-6-9-12-15
Thruster
Burpee

Happy Easter!

Wednesday, April 12, 2017

WOD 4-13-17

3 x 1 mile run
*2-3 min. rest btw

Here's a throwback Thursday for ya, in honor of today's "Molly"
prep workout.  Sign up for the upcoming race- May 13th.  Please
place your order for a Mad City T-shirt by next Wednesday, April 19th!

Tuesday, April 11, 2017

WOD 4-12-17

EMOM x 6- 2 PSN
EMOM x 6- 1 PSN
---------------------------
"Ballin"
8 min AMRAP-
10 MBCL
10 WB
10 MB P. Jerk
10 MB sit-ups

Monday, April 10, 2017

Sunday, April 9, 2017

WOD 4-10-17

EMOM x 10- 1 PCL + 1 CL
---------------------------------------
"Helen"
3 rds-
400 m run
21 KBS
12 pull-ups
Doug and Liz going hard on everyone's favorite bike!


Thursday, April 6, 2017

WOD 4-7-16

F.Sq 5 x 3
---------------------
Partner WOD:
75 HPCL (135/95)
100 cal row
150 WB (20/14)
*teams of 2, split reps any way


Wednesday, April 5, 2017

WOD 4-6-17

5 rds for completion:
5 DL (HAP) *regrip each rep
10 strict pull-ups
2:00 rest
5 rds for completion:
10 barbell row
10 (each) DB death march