“Fran”
21-15-9
Thrusters
Pull Ups
WOD 04.06.2019
Partner WOD
4 rounds
400m Run
Vs
AMRAP
15 Toe to bars
20 Single Arm DB clean and Jerks 50/35
WOD 04.05.2019
50 Cal Row
-then-
100 Grappling Shoot Throughs
100 Wall Balls 20/14
100 Double Unders
100 Medball Cleans
10 Rope Climbs
*break up reps as needed
WOD 04.04.2019
Every 2:00 for 14:00
3 Deadlifts at 80% of 1 Rep Max
Cash Out:
5-5-5-5-5
Landmine Rows
WOD 04.03.2019
As many reps as possible in 15 mins of:
5 Sumo Deadlift High-pulls, 53/35
5 Box Jumps, 24/20 in
5 Ring Push-ups
10 Sumo Deadlift High-pulls, 53/35
10 Box Jumps, 24/20 in
10 Ring Push-ups
15 Sumo Deadlift High-pulls, 53/35
15 Box Jumps, 24/20 in
15 Ring Push-ups …
Continue adding 5 reps each round to each movement until time expires.
WOD 04.02.2019
“Sheila’s Spelling Showdown”
25 Front Squats 155/105
25 Sit Ups
200m Run
50 Jump Squats
50 Sit Ups
200m Run
75 Air Squats
75 Sit Ups
200m Run
Cash Out: Spelling Bee!
WOD 04.1.2019
100 Bicep Curls
200 Calf Raises
100 Leg Extensions
200 Crunches
1000m on Elliptical
Cash Out: Sit in the brand new Sauna for 10:00
or….
2 rounds for max reps of:
2 minutes of Shoulder 2 Overhead, 135 / 95 lb.
Rest :30
2 Minutes of Pull Ups
Rest :30
2 minutes of burpees
Rest :30
WOD 03.30.2019
In teams of 2 or more:
24:00 AMRAP
50 Synchronized Walking Lunges
50 Ring Rows
50 V Ups
vs
Row for Distance
(switch every 2:00)
*1 Plate must be held above head at all times by each team (35/15).
WOD 03.29.2019
“Donny”
21-15-9-9-15-21
Deadlift 225/155
Burpee
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
