11.24.2015

SWOD 8 MIN EMOM MAX STRICT PULLUPS WITHOUT COMING OFF BAR HOLD HANDSTAND FOR REMAINDER OF MINUTE WOD Nicole + Karen 20 Min AMRAP 400M Run (IF weather is bad sub for Rowing) Max Unbroken Wall Balls 20/14 Score: Wall...

11.20.2015

SWOD 8 Min EMOM EVEN: 15 Calorie Row ODD: AMRAP HSPU WOD 40 Pistols 30 T2B 20 Push Jerks 155/105 30 T2B 40 Pistols

11.19.2015

SWOD BENCH PRESS 4X3@ 85% WOD 12 Min Amrap 10 Wall Balls 20/14 8 Box Jumps 6 Muscle Snatches 75/55 SPARTAN WOD 30 Minute AMRAP 1000 Meter row 50 Meter Sled Push 135/90 1 Peg Board ascent and descent (modify by going up as far as...

11.18.2015

SWOD Find your 3 rep max Deadlift WOD 15 Minute AMRAP 40 Double Unders 30 Russian KB Swings 53/35 20 KB Rack Lunges 10 Calorie Row