Warm Up:

5 Turkish Get Ups (35/15)

10 Box Jumps (30"/24")

3 rounds for time...

WOD:

25 Deadlift (135/95)

20 Push Ups

15 Hang Cleans (135/95)

10 Box Jumps (30"/24")

5 Push Press (135/95)

4 rounds for time...

Its Friday....yeeesss!!!  lets have some fun today....

WOD: One round for time...

20 Burpees

50 Wall Balls (20/14)

400 m run

50 Toes to Bar

400 m run

50 Jumping Pull Ups

400 m run

50 Kettlebell Swings

20 Burpees

You've been asking for it and now you are gonna get it, the SOC Circuit WOD....

1 minute per exercise max reps, 3 rounds, partner stations..

Circuit City.....

Med Ball Cleans (20/14)

Ring Push Ups

Alternating Dumbell Snatches (40/20)

Sit Ups

Deadlift (135/95)

Ground to Overhead (40/20)

Warm Up:

50 Med Ball Sit Ups

25 Push Ups

x 2 rounds for time...

Alpha WODs:

7 min AMRAP

5 Handstand Push Ups

10 Power Snatch (95/45)

21-15 9

Overhead Squats (115/65)

Hanging High Pull (115/65)

Warm Up:

3 Power Cleans (155/95)

5 Chest to Bar Pull Ups

x 5 rounds

WOD: Unbroken

Iron Sharpens Iron partner format

Motivate, count reps and no rep your partner

max unbroken reps in 2 min

track total unbroken reps for each round

3 rounds

KB Swings (50/35)

Wall Balls (20/14)

Toes to Bar

Cash Out:

50 Burpees

25 Box Jumps

Another week of getting better, here we go!!!!

Warm Up:  100 Med Ball Slams

75 Air Squats

50 Sit Ups

WOD:  On the minute every minute for 12 mins...

5 Thrusters w DBs (40/25)

5 Push Ups

Congratulations to Claudia and Bianca for graduating and getting a Master's Degree from Texas State....way too go!!!!

Great week, lets end it with one more awesome WOD....

WOD:  3 min rounds.....6 rounds....Burpees then Deadlifts then max reps of Wall Balls until 3 mins is up.....

7 Burpees

7 Deadlifts (225/135)

Max Wall Balls until 3 minute mark on the clock....

Warm Up:

500 m row

30 KB Swings

20 Pull Ups

WOD: "FGB" format

Alt Dumbell Snatch (40/20)

Push Press (95/45)

Alt KB Sumo High Pull (50/35)

Dumbell Chest Press (40/20)

Toes To Bar

Warm Up:

2 min AMRAP

5 Box Jumps (20")

10 Push Ups

4 min AMRAP

3 Hand Stand Push Ups

6 Burpee Box Jumps (20")

Mayhem WOD: 3 rounds for time...

20 Front Squats (115/75)

20 Push Ups (rings)

20 Hang Cleans (115/75)

every 3 min 10 Wall Balls (20/14)