8/31/18

8/31/18

Warm Up Handstand Practice. (Walking, holds, kick ups) 15 med ball cleans 20 good mornings Strength 15 min OHS.  Build to a heavy 3 Rep.   3-3-3-3-3-3   WOD.  For Time  12 min Cap 10 OHS 135/85 10 Burpees 8 OHS 155/95 10 Burpees 6 OHS 175/105 10 Burpees 4 OHS. 195/115 10 Burpees 2 […]

8/29/18

8/29/18

Warm Up Pick Drill Partner Row.  Get to 2500m as quick as possible. Strength  16 min to build to a 5 rep Bench Press  10-10-8-6-5-5   WOD 12 min AMRAP 20 Push ups 20 Box Jumps 24/20 20 VSits  

2/28/18

2/28/18

Warm Up 20 Goblet Squats 10 Roll Back and reach Strength 16 min to build to a 3 rep Fromt Squat.   10-8-6-4-3-3-3   WOD 4 Rounds 10 Rt arm KB Squats 55/45 Run 200m 10 Lt arm KB Squats 55/45 Run 200m Funisher.  3 min Hollow Rock

8/27/18

8/27/18

Warm Up Burgner warm up   Strength  15 minutes to build to a Heavy 1 Rep Clean and Jerk 2-2-2-1-1-1-1-1   WOD AMRAP 20 minute CAP 50 Wallballs 20/14 50 Double unders 40 Box Jumps 24/20 40 TTB 30 Burpees 30 C2B 20 Power Clean 145/95 20 Jerks   145/95 10 Snatch 145/95 10 Muscle Ups

8/24/18

8/24/18

Warm Up 20 KBS 20 Good Mornings 10 Roll back and Reach Skill    7 min TKGU Practice Strength  8 Min to Build to  5 rep Sumo DL High Pull   WOD 1 10 min AMRAP 8 TKGU 45/30 20 Russian twists w/ KB WOD 2 8 Min AMRAP 10 SDLHP 115/85 10 Ring Dips […]

8/22/18

8/22/18

Warm UP 20 KBS Burgner Warm Up Strength  Build to Heavy 3 Rep Power Snatch in 12 Min   WOD  3 Rounds 10 DB Snatch left arm 50/35 10 DB OHS Left Arm 10 L Pull ups 10 DB Snatch right arm 10 DB OHS Right arm 10 L Pull ups  

8/21/2018

8/21/2018

Warm Up 5 Round Tabata Wallballs Burpees Strength  15 Minutes to Build to a Heavy 10 Rep Back Squat 5 Sets 10 Reps each set   WOD   2 Rounds 20 Front Squats 95/65 20 Burpees 20 T2B Run 1 mile 1 Round 20 Front Squats 95/65 20 Burpees 20 T2B  

8/20/18

8/20/18

Warm up 15 Dumbbell Press 10 Pull ups  100 ft Handstand walk or 10 kick up and hold for 10 Seconds Strength.  15 min to find a heavy 3 rep Push Press.   Follow the rep scheme 10-8-6-4-3-3-3   WOD 1.  ANNIE.  50-40-30-20-10 Double Unders Abmat Sit Ups WOD 2. 2 Rounds 10 HSPU 20 […]

8/17/18

8/17/18

Warm Up 10 medball cleans 15 Pull Ups or 7 Muscle ups 20 dumbbell press Strength. 15 minutes to build to a heavy 3 rep Thruster.  7 sets of 3 reps   WOD. For time 21 Thrusters 115/75 21 Pull Ups 50 Double unders 15 Thrusters 125/85 15 C2B Pull Ups 50 Double unders 9 […]

8/15/18

8/15/18

Partner Row 10 minutes. Each person will row for Five 1 min intervals for max effort.   CHIPPER 20 Burpee Box Overs 24/20 30 C2B Pull Ups 40 KB Sumo DL High pulls 70/55 50 Wallballs 20/14 60 Russian KBS 70/55 70 VSits 80 slamballs 20/15 90 Air Squats 100 Double Unders

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