Craig's WOD

WOD: 30-20-10 rounds of:
DB Push press 40#
Double unders
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Craig's WOD

WOD: Three rounds for time of:
400m run (on the new treadmill)
10 Thrusters @ 100#
30 GHD sit-ups (on the new GHD)
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Craig's WOD

WOD 1: Sled Work
Sled Warm-ups
5x 60m @ 250#

WOD 2: For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
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Wednesday's WOD

Rest Day! (kind of...)

Tuesday's WOD

WOD: Run 6 miles.

Monday's WOD

WOD: See Saturday and Sunday...

Sunday's WOD

WOD: See Saturday...

Craig's WOD

WOD: "The driveway"
8 Rounds for time of:
100 Pick axe gravel
200 Shovel gravel
10 Wheelbarrow dumps
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Friday's WOD

WOD: Climbing @ VA
Easy RP: 5
Medium RP: 6
Hard RP: 3 +1
Total: 15 Routes

Craig's WOD

WOD 1: Deadlift 5-5-5-5-5
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Wednesday's WOD

WOD: AMRAP in 12 minutes of:
3 Front squats @ 155#
15 Pull-ups
60 Jump ropes
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Monday's WOD

Rest Day!

Craig's WOD

WOD 1: Run 6 miles
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WOD 2: For time:
30 Pull-ups
30 Dips
15 HSPU's
20 Squat cleans @ 135
550m Row
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Craig's WOD

WOD 1: Overhead squat 1-1-1-1-1-1-1
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WOD 2: Rounds 21-15-9 of:
OHS @ 75#
Pull-ups
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Craig's WOD

WOD: "Randy"
75 Power snatches @ 75#
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1000m Row: 3:28

Craig's WOD

WOD 1: Two rounds for time of:
50 Box jumps @ 20"
10 Burpees
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WOD 2: Three rounds for time of:
15 Burpees
10 T2B
5 Floor wipers @ 135#
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Thursday's WOD

WOD: Student-Staff Volleyball Games


Staff is still undefeated! (But the students did a nice job)

Tuesday's WOD

WOD: Shoulder Press 5-5-5-5-5-5-5
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Craig's WOD

WOD: "Arnie"
With a single 1 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

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