WOD 5-1-17

EMOM x 10- 1 PCL + 1 HCL
---------------------------------------
4 rds-
7 sq cl (155/105)
14 pull-ups

WOD 4-28-17

1000 m row
Then 5rds-
12 SDLHP
12 box jumps

WOD 4-27-17

"Air force Karen"
150 WB
*3 burpees EMOM

WOD 4-26-17

4 rds-
100 m FR carry
400 m run
2 min rest

WOD 4-25-17

EMOM x 21-
1- 40 m backward sled
2- 1 RC
3- 7 DBall

WOD 4-24-17

EMOM x 10- 1 PCL + P.Jerk
--------------------------------------
8 min AMRAP-
3 PCL + PJ (@ 70%)
15 jump sq.

WOD 4-14-17

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

Happy Easter!

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!

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

WOD 4-11-17

EMOM x 18-
1) 3 MU
2) 12 SDLHP
3) 36 DU

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!

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

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

WOD 4-5-17

EMOM x 10- 1 PCL + 2 P. Jerk
--------------------------------------------
12 min AMRAP-
15 S2OH
10 over the box jump
5 HSPU

WOD 4-4-17

Tabata- OH plate lunge

1:00 rest

5 rds-

200 m run

20 Rus. KBS

10 burpee

WOD 4-3-17

Strict Press 1-1-1-1-1
------------------------------
"Elizabeth"
21-15-9
Sq. Clean (135/95)
Ring dip