WU: AQAP 15 reps each of: jump jack, pushup, squat, mountain climbers, sit up, hip ext/superman, bicycle alt leg to alt arm, arm and hip circles Coach B warm up WOD: AQAP 7 Rds: 185/125# 4 Deadlifts 3 Power Cleans 2 Squat Cleans 1 Squat Clean and Jerk Post time to comments PWOD AKA GWOD: [...]

WU: AQAP 2 rds CFWU 10 reps each: pullups, dips, GHD sit ups, GHD hip ext WOD:4 Rounds AQAP Run 400 meters 50 Squats Post time to comments PWOD: accumulate 10 min in middle split Did you make the 10 min split hold? What was the hardest? Sitting still for 10 min?

ENJOY the day of rest! I care not about yesterday For it strayed from my tender hold And yielded not to my whistle Of what merit is a used tissue? Tomorrow is a dream of every fool Several people chase to their grave It is an unrealistic day Tomorrow has never come Tomorrow will never [...]

WU: Coaches choice 10 min WOD: Run up stairs 20 situps 20 squats 75/53# 100 DU 20 pullups 20 press 75/53# 50 Burpee 200yd run w/ ammo can Post time to comments PWOD: dodge ball w/ 4# med balls and 1 red playground ball Hit by med ball= 10 Box jump Hit by red ball=??? [...]

GWOD: For TIME 100 Burpees with feet together WOD: “Jackie” Row 1000 meters 50 Thrusters 45/33# 30 Pull ups Post time to comments PWOD: tabata parallel pass throughs Are you heading to MD to watch the Mid Atlantic regionals? Jennifer and Lisa will be there judging!

HSPU, wallball, 1k row, Squats! We all have something we dread seeing come up in a wod. Now is the time to practice it, face your fear, kill it! Don’t let it control you! What is yours? Post your weakness that is becoming your strength to comments~

GWOD: PRACTICE for 10 minutes: Cartwheel, handstands WOD: AMRAP 7 min 7 Pull ups 14 Box Jumps 24/20″ Rest 3 min AMRAP 7 min 7 Burpees 14 KBS 53/35# Post rds to comments Whose going to the first ever DOUGAPALOOZA Sat May 5th 6pm! Sign up in cubby room or facebook page:)

GWOD: For TIME BENCHMARK DAY with “Annie” 50-40-30-20-10: Jump Rope Double Unders Sit Up Post time to comments WOD: 5sets x 5reps Squat Clean and jerk (185/135) -rest 30 sec between sets- Post time to comments PWOD: -20 K2E – Accumulate 1 min in an L-sit -20 Hip/Back Ext -200m sled drag Pull straps b/t [...]

GWOD: Practice for 5 min freestanding Handstands. If you don’t have freestanding Handstands, work on Handstand Hold Against Wall and Handstand Push Ups with Kip WOD: AQAP 30 Push Jerks (115/75) 30 Pistols 300 Single Unders 30 Ring Rows 30 Swings (70/55) 10 Wall Walks 30 Hip Extensions Post time to comments PWOD: rollers, strap [...]

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