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15 Aug 2017

Wednesday August 16, 2017

Warm up: 3rnds 10 OH Squats 8 Push Ups 6 Scap Pulls Skill: Handstand Virtuosity – Clock Walks – Wall Walks – Nose and Toes – Walks WOD: 3 rnds 21 Pull Ups 15 HSPU 9 Thrusters 135/95 Mobility: Shoulders

Continue reading..Wednesday August 16, 2017
14 Aug 2017

Tuesday August 15, 2017

Warm up: 3 rounds High Knees Butt Kicks Side Shuffles Backwards Run Skill: 15mins Find 1 Rep max Back Squat WOD: 21 min AMRAP 7 mins 1000m Run max Ring Muscle up (Scaled= C2B) 7 mins 1000m Run max Power Cleans 225/155 7mins 1000m Run max Wall Balls 20/14 Mobility: Legs

Continue reading..Tuesday August 15, 2017
13 Aug 2017

Monday August 14, 2017

Warm up: 4rnds 5 Broad Jumps 7 Squat Dislocates 100m Run Skill: 9 EMOM 7 Ring Dips 10 Cossac Squat Holds (3sec) 10 Back Extensions WOD: “Isabel” 30 Snatch 135/95 Mobility: Low Back

Continue reading..Monday August 14, 2017
13 Aug 2017

Saturday August 12, 2017

Individual WOD: 24-21-18-15-12-9-6-3 Med Ball Clean Wall Ball 20/14 Toes to Bar Burpee over Bar Push Press 105/75

Continue reading..Saturday August 12, 2017
10 Aug 2017

Friday August 11, 2017

Warm up: Pick one from the week Skill: 9 EMOM 30 sec Hollow Rocks 20 Leg pike raise (10 wide, 10 narrow) 10 GHD Sit ups WOD: 6 rnds 1 Bar MU 3 Chest to Bar 5 Pull ups 18 Front Rack KB(single) Walking Lunge 1.5/1 Mobility: Glutes

Continue reading..Friday August 11, 2017
9 Aug 2017

Thursday August 10, 2017

Warm up: 3rnds 5 Inch Worms 15 Jumping Jacks 10 Bum Scoots (no arms) Skill: Floor Seated Shoulder Press 4 x 8 WOD: 2 rounds 17 Clean and Jerks 155/105 53 Double Unders Mobility: Hips

Continue reading..Thursday August 10, 2017
8 Aug 2017

Wednesday August 9, 2017

Warm up: 3rnds 5 OH Squat (bar) 10 push press (bar 20 Mountain Climbers Skill: 14 min 2x Hang Squat Snatch WOD: 12 min AMRAP 200m Run 2 Push Jerks 225/155 3 Front Squats 225/155 4 Power Cleans 225/155 Mobility: Shoulder Flexion

Continue reading..Wednesday August 9, 2017