WEDNESDAY 2/4/15

For Time:
Row 500m
9 Strict Pullups, 1 Back Squat (185/135)
8 Pullups, 2 Squat
7 Pullups, 3 Squat
6 Pullups, 4 Squat
5 Pullups, 5 Squat
4 Pullups, 6 Squat
3 Pullups, 7 Squat
2 Pullups, 8 Squat
1 Pullups, 9 Squat
Row 500m

TUESDAY 2/3/15

24min EMOM for load and reps                                                                                                                Odd: 2 Deadlift @70% of 1RM 
Even: AMRAP Double Unders

Saturday Team WOD.. “Bring a Friend Day”

“Baseline from Hell”
2 Person Teams  
2 Rounds for Time:
1,000 m Row  
(M-200m row, F-100m row, last round F rows 200m)
80 Squats
(M-10 Squats, F-5 Squats)
60 Partner Med Ball Situps
(Toss med ball to teammate 30 each)
40 HR Pushups
(M-5 Pushups, F-5 Pushups)
20 Pullups
(F-5 Pullups, M-10 Pullups, F-5 Pullups)
M=Member

F=Friend 

SATURDAY TEAM WOD 1/24/15

6 Rounds
5 Push Press (115#/85#)
5 KB Swings (53#/35#)
5 Box Jumps (24″/20″)
One partner performs a round while the other rests. Switch after each round.
Rest 3:00
For Time:
50 Wall Balls (20#/14#)
50 SDHP (115#/85#)
50 Box Jumps
50 Push Press (115#/85#)
50 Calorie Row
50 Push-ups
25 Body Blasters
Each team must complete all total reps before moving to the next movement.
Body Blaster = Burpee, Pull-up, K2E