Saturday WOD April 28th

  Partner Wod = Tabata Gone Bad While one partner works through their minute of fight gone bad….the other is doing 2 series of Tabata’s  (ex-20sec. on, 10sec off, 20sec on, 10sec   off=1minute)  then they switch…whoever was doing FGB moves to that Tabata movement, and whoever was doing Tabata moves to FGB.  Score is total reps/cals for the…

Friday 4/27 BIRTHDAY WOD

 

Will “Patches”  Birthday Wod  

Weight= plate(45/25)

Complete 4 rounds for time of:

Run 400m with weight

28 Mixed Grip Pull-ups

28 Squats with weight in front(hold like a steering wheel)

28 Push-ups with weight on back

28 Walking Lunge Steps with weight Overhead

28 Sit-ups/V-ups with weight

28 Broad jumps over the plate

Friday WOD April 6th

  “Lumberjack 20” 1 Round for time of(must change own weights off/on bar during wod): 20 deadlifts (275/185) Run 400m 20 Kettlebell swings (2/1.5) Run 400m 20 Overhead squats 115/75 Run 400m 20 Burpees Run 400m 20 Chest to bar pull-ups Run 400m 20 box jumps 24/20 Run 400m 20 DB squat clean 45/25 Run…