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25 Jul 2017

Wednesday July 26, 2017

Warm up: 3 rnds 10 Alt DL Toe Touches 10 Hollow Rocks 5 Candle Sticks 5 T-Planks Skill: Good Mornings 5 x 10 reps WOD: For Time 25 Deadlifts 275/185 35 Wall Balls 20/14 25 Deadlifts 225/155 35 Wall Balls 20/14 Mobility: Hamstrings

Continue reading..Wednesday July 26, 2017
24 Jul 2017

Tuesday July 25, 2017

Warm up: 3 rnds 20 Lunges 10 Inch Worms 3 Wall Walks Skill: 12 EMOM – 5 Power Cleans 155/105 – 10/8 Cal Row – 10 Toes to Bar WOD: 15 AMRAP 30 Squats 20 HSPU 10 Push Press 135/85 Mobility: Shoulders/Back

Continue reading..Tuesday July 25, 2017
23 Jul 2017

Monday July 24, 2017

Warm up: 3 rnds 10 OH Duck Walks 20 Lateral Jumps 15 Mountain Climbers Skill: Back Squats 6x 4reps at 85% (same weight as last week) WOD: For time Part 1 10 Thrusters 95/65 50 Double Unders 8 Thruster 95/65 40 Double Unders 6 Thrusters 95/65 30 Double Unders 4 Thrusters 95/65 20 Double Unders 2 Thrusters 95/65 10 Double […]

Continue reading..Monday July 24, 2017
23 Jul 2017

Saturday July 22, 2017

Partner WOD: 14 AMRAP 2 Wall Walks 2 Tire Flips 2 Sled Pulls (75% of avg partner weight) 200m Run (both partners together) – 1 partner does 1 round then Partner 2 does the next Rest 5 mins 14 AMRAP 4 Wall Walks 4 Tire Flips 4 Sled Pulls 400m Run (both run together) – partners working together but 1 […]

Continue reading..Saturday July 22, 2017
20 Jul 2017

Friday July 21, 2017

Warm up: Run or Row Skill: Max Height Box Jumps WOD: For Time 100 Wall Balls 80 Dumbel Snatch 60 Hang Cleans 115/85 40 Toes to Bar 20 HSPU 400m Run Mobility: Hamstrings

Continue reading..Friday July 21, 2017
19 Jul 2017

Thursday July 20, 2017

Warm up: 3 rnds 5 Dislocates 10 Strict Bar shoulder Press 10 Cossack Squats SKill: OH Squats 15 mins to find Max WOD: 14 min AMRAP 11 Snatch 135/95 13 Burpees over Bar MObility: Shoulders

Continue reading..Thursday July 20, 2017
18 Jul 2017

Wednesday July 19, 2017

Warm up: 3 rnds 10 Pike Sit ups 10 Inch Worms 20 Jumping Jacks 200m Run Skill: 9 EMOM 6 Strict Pull ups 30 sec L-sit 30 sec Superman Rock WOD: 18min AMRAP 400m Run 20 Deadlifts 155/105 5 Push ups 15 Front Squats 155/105 5 Push ups 10 Squat Cleans 155/105 5 Push ups Mobility: Legs

Continue reading..Wednesday July 19, 2017