WOD 2-1-18

5 rds-
15/12 cal AAB
15/12 cal row
*2-3 min rest btw

Mobility is just as important as getting your WOD in! A little
bit of something everyday can make a HUGE difference.

WOD 1-31-18

Lurong Challenge Week #3-

7 min AMRAP-
30 DL (225/135)
60 WB (20/14)
90 DU
*max bar MU in remaining time

WOD 1-30-18

EMOM x 15-
1- 15 KBS
2- 3 strict press
3- 20 sit-up

WOD 1-29-18

EMOM x 8- 1 CL + 3 FSq
------------------------------------
21-15-9
FSq (95/65)
HRPU
*7 T2B after each rd.

WOD 1-26-18

Play on "Open 16.1"
20 min AMRAP-
25 ft OH plate lunge
8 plate burpees
25 ft OH plate lunge
8 C2C pull-ups

WOD 1-25-18

BSq 10-8-6-4-2
*3 box jump after each set
-------------------------------------
A- Barbell good morning 3 x 10
B- side plank 3 x :45 (each side)

WOD 1-24-18

Lurong Challenge Week 2-

5 min AMRAP-
Sq. Snatches (155/105)

Last week's challenge was great! Let's see what this week
holds! Snatch, snatch, snatch

WOD 1-23-18

Strict Press 5-5-5-5-5
-----------------------------
"Prison Rules"
2 thruster every :15 x 16 rds
*rest
3 DL every :15 x 16 rds

WOD 1-22-18

EMOM x 10-
2 sq cl + 1 sp jerk
---------------------------
10 min AMRAP-
8 KBS (70/53)
4 HSPU
2 bar MU

WOD 1-19-17

10 min AMRAP-
7 S2OH (155/105)
7 Sq cl
14 sit-ups

New Swag!

Please pre-order your new Mad City gear by Monday, January
22nd.  Please refer to your email to help with choosing sweatpant
sizes.  Hoodies should fit like our previous zip hoodie orders.

WOD 1-18-17

“Joe”
8 rds-
100 m run
16 WB
*3 burpees EMOM

This year marks the 15th anniversary of the car accident
that left Coach Holly’s brother, Joe, in a coma. The WOD
was created on the 8th anniversary (8 rds), and the other reps
stand for the date (1-16-03) Thank you for giving your all
for him today.  And as always, be thankful that you can move-
There are some who can’t.

WOD 1-17-17

8 min AMRAP-
8 burpee box jump overs (30/24)
8 Pcl (95/65)
8 thrusters

WOD 1-16-18

EMOM x 20-
1) :40 row
2) :40 sec AAB
3) :40 DU
4) :40 shuttle run

WOD 1-15-18

EMOM x 8- 1 PSN + 1 HPSN
-----------------------------------------
Every 2:00 x 4 rds-
20 DB SN
10 box jumps

WOD 1-12-18

500 m row
Then 4 rds-
15 thruster (75/55)
10 T2B

WOD 1-11-18

Sumo DL 5-5-3-3-2-2
-------------------------------
A) 4 x 1 arm farmer carry (160 ft)
B) 4 x 10 KB row

WOD 1-10-18

Strict Press 3-3-3-3-3
-----------------------------
10-8-6-4-2
Ring dip
Ring row
KBS (70/53)

WOD 1-9-18

Tabata-
Strict pull-up
mtn. climber
sit-up
burpee
*rotate each time

WOD 1-8-18

EMOM x 10- 1 PCL
——————————
4 rds-
7 PCL (@ 70%)
20 WB

WOD 1-5-18

4 rds-
15/12 cal AAB
7 burpee box jumps (24/20)
5 DB over shoulder

WOD 1-4-18

Row-
100-200-300-400-500
300-200-100 m
*2 min rest btw

WOD 1-3-18

Strict Press 5-5-5-5-5
---------------------------
3 rds-
15 SDLHP (70/53)
30 jumping lunge

WOD 1-2-18

2 x 8:00 AMRAP-

"Cindy" 

5 pull-ups

10 push-ups

15 squats

*2:00 rest btw

WOD 1-1-18

Happy 2018!

2,000 m row
18 clusters (bodyweight)