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27 Aug 2017

Monday August 28, 2017

Warm up: 3 rnds 10 PVC Good Mornings 10 Sit ups 5 Scap pull holds 5 Supermans Skill: 12 EMOM 12 Bent over Row (Barbell) 12 Straight Legged Deadlifts 12 GHD Sit ups WOD: 12 min AMRAP 6 Thrusters 115/75 12 Burpees over bar 24 Double Unders Mobility: Low Back

Continue reading..Monday August 28, 2017
24 Aug 2017

Friday August 25, 2017

Warm up: 3 rnds 5 Candle Sticks 10 Jumping Lunges 5 Inch Worms 10 Mountain climbers WOD: For Time 50 Burpees 40 Box Jump Overs 30 DB Snatches 55/35 20 Front Squats 135/95 10 Shoulder to Overhead 135/95 1 Length Handstand Walk 10 Shoulder to Overhead 135/95 20 Front Squats 135/95 30 DB Snatch 55/35 40 Box Jump Overs 50 […]

Continue reading..Friday August 25, 2017
23 Aug 2017

Thursday August 24, 2017

Warm up: Run or Row 1000m Skill: Back Squats 6 x 8 at 60% WOD: 21-15-9 Chest to Bars OH Squats 115/75 HR Push ups Mobility: Chest

Continue reading..Thursday August 24, 2017
22 Aug 2017

Wednesday August 23, 2017

Warm up: 3rnds Row 150m 15 Lateral Jumps over Parallettes Skill: 9 EMOM 8 Ring Dips 7 Strict Pull ups 10 seated Dumbell press WOD: For Time 21 Toes to Bar 15 Wall Balls 9 Thrusters 95/65 Run 100m 21 Toes to Bar 15 Wall Balls 9 Thrusters 95/65 Run 200m 21 Toes to Bar 15 Wall Balls 9 Thrusters […]

Continue reading..Wednesday August 23, 2017
21 Aug 2017

Tuesday August 22, 2017

Warm up: 3rnds with a Bar 10 front Rack Lunges 10 shoulder press 100m Run Skill: Bear Complex 5 sets to find max -Power Clean -Front Squat -Shoulder to Overhead -Back Squat -BTN Jerk WOD: “Nate” 20 AMRAP 2 Ring Muscle ups 4 HSPU 8 KB Swings 2/1.5 Mobility: Shoulders

Continue reading..Tuesday August 22, 2017
20 Aug 2017

Monday August 21, 2017

Warm up: Row 500m then 3 rounds of Cindy 5 Pull ups 10 Push ups 15 Squats Skill: 2×20 Back Squats – 50%, Max WOD: For Time 10 Clean and Jerks 95/65 10 Clean and Jerks 135/95 10 Clean and Jerks 185/135 Mobility: Legs

Continue reading..Monday August 21, 2017
17 Aug 2017

Friday August 17, 2017

Warm up: 3rnds 5 strict Press (Bar) 2 Ladders 5 strict T2B Skill: Turkish Get ups 4 x 4/arm WOD: For Time 21 Shoulder Press (strict) 115/75 400m Run 15 Push Press 155/105 Run 400m 9 Jerks 205/145 Run 400m Mobility: Bi’s – Forearms

Continue reading..Friday August 17, 2017