Thursday 3/31/16... Thrusters and Row

15 Thrusters 95/65
30 cal row
90 dubs
30 cal row
15 thrusters

Wednesday 3/30/16....Burpee deadlifts/clean + pull ups

        21-18-15-12-9-6-3

Burpee deadlift or burpee power clean

Pull ups


Su - 27:56 w/95#
Ruthie - 34:46 w/50#
Mo - 34:46 w/65#

* That was a good wod :)

Wednesday 3/30/16... Back squats then AMRAP-20: burps, kb swings, air squats

#1. Back squats 5-4-3-2-1 climbing


#2. AMRAP-20

     8 burpees
     10 Kb swings
     12 air squats

*Cash out: Tabata abs

TUESDAY 3/29/16.. 3x6 amraps

AMRAP 6 min.

7 Deadlifts 135/95

10 Push ups

rest 1 minute

AMRAP 6 minutes

7 Push Press 95/65

10 sit ups

rest 1 minute

AMRAP 6 minutes

7 SDLHP 95/65

10 squat jumps

MONDAY 3/28/16.... #1. EMOM-10: 3-5 STRICT PULL UPS, #2. 5RFT: 12 WB 12 TTB

#1. EMOM-10
     3 - 5 STRICT PULL UPS

#2. 5 RFT
     12 WALLBALL
     12 TTB

Easter WOD 3/27/16...... AMRAP -15

AMRAP - 15

     5 front squats

     10 push press

     15 ball slams

     20 dubs

Saturday 3/26/16...CARDIO!!!

5 rounds of:

300M Row


100M Front Rack Stone Carry 

200M Run


30 Double Unders

*** stone carry - every 10 steps drop the stone then pick up and carry