Wednesday January 27, 2016

10 Rounds
250M Row
10 Air Squats

Team WOD - Do this as a team (2 persons 1 rower). Start with a row and while your partner is rowing finish 10 air squats before he/she finishes the row.
Set a goal to be under for all your rows.
If doing by yourself, finish 10 air squats in 1 minute. If you do it in 30 seconds rest 30 more seconds. This is a ~ 1 minute active rest.

Tuesday January 26, 2016

5 Rounds

400M Run

7 Clean and Jerks (60#/95#)

Monday January 25, 2016

Climb 100 Floors or 1000 Stairs

Wednesday January 20, 2016

500m row
then
5 Rounds
10 Deadlifts (100/185#)
10 Burpees
then
500m row

Tuesday, January 19, 2016

400m Run
then,
5 Rounds
5 Pullups
10 Pushups
15 squats
then
400m Run

Monday, January 18, 2016

AMRAP 20 minutes
400m Run
10 Front squats
20 Situps

Monday January 11, 2016

3 Rounds
500m Row
20 Situps
15 Kettlebell swings
25 second Plank hold

Monday January 04, 2016

2 Mile Run

Saturday, January 02, 2016

800m Run
then
5 Rounds
10 Wallballs
10 Burpees
then,
500m row or 400m Run