WOD Feed
Wild
Jun
25
3 Sets
6 Front Squats (70%)
20 KB RDL
10 DB Box Steps
21 - 15 - 9
Calorie Row
Deadlift (225/155#)
HSPU
Accumulate 2:00
L Hold
Plank Hold
Set goals. Kick ass. Repeat.
Contract
Jun
24
5 Sets
200M Run
:90 Rest
8 Minute EMOM
Clean (+)
8 Minute AMRAP
8 HPC (95/65#)
8 Push-Ups
8 V-Ups
Be somebody nobody thought you could be.
Leash
Jun
23
4 Sets
10 Strict Press
10 BB Curls
10 Ring Rows
15 Minute AMRAP
0:00 – 3:00
Thrusters (135/95#)
6:00 – 12:00
10 Toes to Bar
10 Box Jumps
Handstand Work
Talk less. Do more.
Sham
Jun
22
Dedicated to Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.
7 Rounds
11 Deadlifts (BW)
100M Sprint
Muscle-Up Work
Wood
Jun
21
4 Sets
50′ Walking Lunges
15 GHD Sit-Ups
2 Sets
1200M Run
3:00 Rest
2 Rounds
5 Ground to OH (185/135#)
10 Burpee Pull-Ups
15 Devil Press
Later equals never. Do it now!
Annie on the Run
Jun
20
3 Sets
12 Bench Press (70%)
12 DB Bench Press
10 Bent Row
10 Curls
50 - 40 - 30 - 20 - 10
Double Unders
Sit-Ups
200M Run
Never miss a Monday!
