Sunday, April 30, 2017

WOD 5-1-17

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


Wednesday, April 26, 2017

Monday, April 24, 2017

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.

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


Tuesday, April 4, 2017

WOD 4-5-17

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


Monday, April 3, 2017

WOD 4-4-17

Tabata- OH plate lunge
1:00 rest
5 rds-
200 m run
20 Rus. KBS
10 burpee




Sunday, April 2, 2017

WOD 4-3-17

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