WOD 7/3/18
For Time
15 Pull Ups
18 Wall Balls
21 Cal Row
2X
9 Pull Ups
12 Wall Balls
15 Cal Row
3X
3 Pull ups
6 wall balls
12 cal Row
Rx 14# / 20#, 9′ / 10′
Rx+ CTB, 10′ / 11′
WOD 6/7/18
Power Lifting Total
1 rep max Back squat
1 rep max Bench Press
1 rep max Deadlift
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 / chin over bar hold
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
