WOD 6/7/18
Power Lifting Total 1 rep max Back squat 1 rep max Bench Press 1 rep max Deadlift
Entries by Kare Williams
WOD 6/6/18
CORE AMRAP 10 min 10 V-ups to hollow hold 20 sec R plank 20 sec L plank 20 sec kipping Practice Kelsey 26th B-Day WOD!! 6 rounds 6 Med Ball Cleans 6 Soft stones to a box Finisher 26 Burpees
PARTNER WOD 6-3-18
5 Rounds 2 min of work at each station. For 1 min one partner does max reps, one partner does static hold, then switch. -30 sec rest- Station #1: Mace Thrusters and single unders. Station #2: Burpee Pull up and bar hang Station #3: KB SDHP and wall sit Rx: 53 / 70 Rx+ CTB […]
ROWING WOD 5-13-18
Warm up 3 min easy row 30 stroke pyramid 3 min stretch WOD 5K Row
WOD 4-11-18
“Bring Sally Up” One strict pull up for every “Bring Sally Up” 2 min max reps Singles or Double unders Thruster 5-5 3-3-3 1-1-1-1
FIRE FACTORY 4-7-18
Teams of 2-4 Station #1 “Rescue the Sandbag!” Station#2 Advance the attack line Mace Bell Squats Station#3 No quitting Rescue Drags 100′ Score is total number of sandbags saved, mace bell squats and 100′ rescue drags
