WOD 8-30-18

50 cal row
25 burpees
*rest
40 cal row
20 burpees
*rest
30 cal row
15 burpees
*rest
20 cal row
10 burpees
*rest
10 cal row
5 burpees

WOD 8-29-18

EMOM x 8- 2 PCL + Jerk

------------------------------------

800 m run

then- 2 rds -

20 HPCL (75/55)

20 box jump overs (24/20)

WOD 8-28-18

EMOM x 18-
1- 15/10 cal bike or ski
2- 15 SDLHP
3- 45 DU

WOD 8-27-18

BSq 5 x 3
——————
2 x 4:00 AMRAP-
4 thruster (135/95)
8 pull-ups
12 sit-ups
*1:00 rest btw

WOD 8-24-18

Every 2:00 x 10 rds-
200 m run
7 burpee box jump
*modify as needed

WOD 8-23-18

Sumo DL 5-5-3-3-1-1
--------------------------------
A- 3 x 20 death march
B- 3 x 5 pallof press

WOD 8-22-18

EMOM x 10- 1 PCL + 2 Jerks
------------------------------------------
5 rds-
6 PCL (185/135)
36 DU

WOD 8-21-18

1,000 m row
then-
5 wall climbs
10 T2B
25 ring dips
50 sit-ups
25 ring dips
10 T2B
5 wall climbs

WOD 8-20-18

B.Sq 5 x 5
-----------------------
30-20-10
1 arm thruster (switch every 5 reps0
KBS

We'd like to give a big Mad City welcome to Erica- we're so happy
to have you! But also a sad goodbye to Isaac...
Best wishes on your next chapter!

WOD 8-17-18

4 rds-
100 m farmers carry
10 DL (185/125)
15 HRPU

WOD 8-16-18

Every 4:00 x 4 rds-
400 m row
25 WB (20/14)

WOD 8-15-18

EMOM x 8- 2 PSN
——————————
10-15-20
PSN (75/55)
Ring dip

WOD 8-14-18

EMOM x 18-
1- 4 HPCL (HAP)
2- 8 HSPU
3- 12 pull-ups

WOD 8-13-18

5 x 1- 1 1/4 BSq
—————————
8 min AMRAP-
3 DBall
6 DBall Sq
9 burpee

WOD 8-10-18

25 cal row
50 WB
25 T2B
50 WB
Then- 2:00 max 50 ft. DBall carries
*accumulate as many 50 ft. trips as possible
  in 2:00

WOD 8-9-18

5 rds-
5 bench press
:30 arms only AAB
-------------------------------
Push-up complex

WOD 8-8-18

EMOM x 10- 1 PSN + 1 OHS
——————————————
12-9-6
PSN (115/75)
Bar muscle up
*sub x2 C2B

WOD 8-7-18

Every 3:00 x 6 rds-
200 m run
12 SDLHP
6 burpee

WOD 8-6-18

1 1/4 B.Sq 5 x 3

-----------------------

4 rds-

15 DB cluster

30 DU

WOD 8-2-18

“Pick your Poison” 

4 x 500 m sprint 

15 burpees immediately after 

*choose btw run, ski or row- any variation

*2:00 rest btw