WOD 2-12-2016

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Warm up 9 min cap 3 rounds row 400m 10 bench push ups 10 lunges WOD 20 min cap 6 rounds 10 Squats 12 pull ups 30 mountain climbers

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WOD 9-24-2015

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Warm up 8 min cap 4 rounds 15 slam ball 12 steps ups 20 over head squats WOD 25 min cap 4 rounds 10 squats MR 20 jump box 12 deadlift high pull 10 dips Originally posted 2015-09-24 16:18:03.

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WOD 9-23-2015

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Warm up 7 min cap 3 rounds 40 double unders or 65 singles 12 shoulder presses 20 crunches WOD 28 min cap 4 rounds Run 400m 12 hand stand push ups 20 kettlebell swings 10 knees to chest Originally posted 2015-09-23 15:21:14.

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WOD 9-22-2015

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Warm up 9 min cap 4 rounds 10 release push ups 12 good mornings 15 ring rows WOD 25 min cap 4 rounds 12 DB incline press 20 deadlifts 20 push ups 10 chest to bar pull ups Originally posted 2015-09-22 15:00:40.

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WOD 9-17-2015

Warm up 7 min cap 3 rounds Run 200m 10 wallball shots 10 pistols WOD 28 min cap 4 rounds 12 inverted pull ups 12 dips 10 back squats MR 2 min break Originally posted 2015-09-17 13:45:30.

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WOD 9-16-2015

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Warm up 8 min cap 3 rounds 20 double unders/65 singles 10 hand stand push ups 20 step ups WOD 28 min cap 5 rounds Run 400M 20 thrusters 12 overhead slam ball 20 mountain climbers Originally posted 2015-09-16 15:30:17.

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WOD 9-14-2015

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Warm up 8 min cap 3 rounds 10 wide push ups 20 air squats 10 shoulder presses pvc WOD 30 min cap 2 rounds 10 thrusters 10 chest-to-bar pull-ups 10 burpees 15 thrusters 15 chest-to-bar pull-ups 15 burpees 20 thrusters 20 chest-to-bar pull-ups 20 burpees Originally posted 2015-09-14 17:05:55.

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WOD 9-7-2015

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Warm up 7 min cap 3 rounds 30 jumping jacks 20 air squats 10 wide push ups WOD AMRAP, 12 min cap 10 Back squats 12 Burpees 20 slam ball Originally posted 2015-09-07 14:16:55.

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WOD 9-5-2015

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Warm up 8 min cap 3 rounds 8 good mornings pvc 10 dips 8 mountain climbers 12 crunches WOD 6  rounds 21 min cap 12 deadlifts 12 overhead slam ball 10 push jerks compared vs http://urbanthrillseekers.com/fitness/wod-7-25-2015/ Originally posted 2015-09-05 17:19:17.

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WOD 9-4-2015

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Warm up 8 min cap 3 rounds 10 decline Pushup 15 overhead squats 20  mountain climbers WOD 5 rounds, 30 min cap 20 Pull-ups 20 Dips 40 crunches 30 wall ball shots Rest 2 minutes Originally posted 2015-09-04 15:06:37.

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