WOD

Saturday 11.18.17 WOD

Hero WOD: COFFLAND For Time 6 minute Hang Hold (cumulative) Each time you drop from the bar, perform: 800 meter Run 30 Push-Ups With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 6 minutes. Score is the total time, including the time it takes to do all runs and push-ups. U.S. Army …

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Friday 11.17.17 WOD

For time: 45 Wall Ball (20lbs/14lbs,10ft/9ft) 45 Sumo deadlift high pull (135lbs/95lbs) 45 Handstand push-up 45 Wall Ball (20lbs/14lbs,10ft/9ft) *There is a 12 minute cap on this workout.

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Thursday 11.16.17 WOD

Part 1: 4 Rounds Run 400 meters 75 Double Unders   Part 2: Barbell Row 5-5-5-5-5

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Wednesday 11.15.17 WOD

“Cindy” AMRAP 20 minutes 5 Pull-ups 10 Push-ups 15 Air Squats

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Tuesday 11.14.17 WOD

Part 1: Front Squat 2-2-2-2   Part 2: For time: 15 Front Squats (135/95) 30/25 Cal Row 15 Front Squats (135/95)

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Monday 11.13.17 WOD

“DT” 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks *155/105

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Saturday 11.11.17 WOD

Veterans Day Hump at Double Peak Trail Carry a 50# ruck 6+ miles. (see Facebook event for details)

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Friday 11.10.17 WOD

Workout, part 1: 400 meter sprint Workout, part 2: Every 3 Minutes for 4 sets: 6 Back Squats

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Thursday 11.9.17 WOD

7 Rounds 7 Push Jerks (155/105) 7 Pull-ups 35 Double Unders

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Wednesday 11.8.17 WOD

Workout, part 1: Every 90 seconds for 12 minutes (8 sets): Power Snatch + Hang Power Snatch Workout, part 2: Every 2:30 for 10 minutes (4 sets): 5 Deadlifts

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