May 26, 2018

Pick your own partner:

FOR TIME:

50 Lunge Steps in place

100 Burpees

150 Wall Balls (no squat) 20/14 - 10'

200 SL Sit Ups

3000 Meter Row

March 25, 2018

Complete for time:

1 Mile Assault Bike

2000 Meter Row

1 Mile Run

STRENGTH WOD:  Back Squat  90%  5X1

May 24, 2018

Complete 3 rounds for time of:

10 Dumbbell Hang Snatches, Left Arm (55/40)

5 Bar Muscle Ups

10 DB Hang Snatches, Right Arm (55/40)

5 Bar Muscle Ups

STRENGTH WOD:  BENCH PRESS 85%  3x3

May 23, 2018

Complete 3 rounds of:

1:00 SDLHP (96/65)

1:00 SL Sit Ups

1:00 Push Presses (95/65)

1:00 SL Sit Ups

REST 1:00

For total reps

STRENGTH WOD:  DEADLIFT  80%  5x3

May 22, 2018

9-14-1975   /   5-21-2015

Francisco "BULL" Rodriguez

9 Thrusters (155/105)

14 KB Swings (70/45)

75 Pull Ups

.5 (1/2 mile) Run

21 Toes To Bar

15 Power Cleans (155/105)

39 Calorie Row