7/8/20

7/8/20

Warm Up 10 pvc pass through/around the world 10 pull-ups 10 squat therapy 12 KBS sprint dynamics burgener warm up Strength 5 x 1 snatch balance 5 x 3 squat snatch WOD For Time Performance (10 min cap) 400m run 27 C2B pull-ups 21 power snatches (115/85) 15 OHS 9 squat snatches Fitness (8 min […]

7/7/20

7/7/20

Warm-up 10 banded pull aparts 15 push-ups 10 ankle stretches on a box 800m warm-up run Skill Double Under progression WOD For Time (20 min cap) Performance 150 burpees On the 0:00- 100 DU’s On the 3:00- 80 DU’s On the 6:00- 60 DU’s On the 9:00- 40 DU’s On the 12:00- 20 DU’s Fitness […]

7/6/20

7/6/20

Warm-up 10 squat therapy 10 med ball cleans 10 box jump 250m row burgener warm-up Strength 14 min to build to a heavy clean complex (power, hang squat, squat) WOD 3 min AMRAP x 3 Performance 3 min AMRAP of: 10/7 cal row 9 power cleans (95/65) rest 3 min 3 min AMRAP of: 10/7 […]

7/4/20

7/4/20

WOD Team 1776 For time (Teams of 3) As a team complete a total of 1776 reps of: KBS (55/35) Box jumps (24/20) Air squats Push-ups Burpees Pull-ups Sit-ups Row or bike for cal DU’s Wall balls (20/14) Ball slams (20/15) DB push press (50’s/35’s) Multiple partners can work at the same time No more […]

7/3/20

7/3/20

Warm Up 10 bar good mornings 10 roll back and reach 10 bird dogs 10 fire hydrants 10 K2E sprint dynamics Strength 6 x 3 sumo deadlift WOD 3 rounds for time Performance (17 min cap) 400m run 20 TTB 12 deadlifts (225/155) Fitness (15 min cap) 200m run 20 K2E or v-ups 12 deadlifts […]

7/1/20

7/1/20

Warm Up 10 box jumps 10 pvc pass through/around the world 4 wall walks 500m row Strength 6 x 3 push press WOD 10 min AMRAP Performance 15 push press (115/85) 10 box jump (24/20) Fitness 15 push press (95/65) 10 box jumps (20/16) Body Armor 1 min plank 1 min left side plank 1 […]

6/30/20

6/30/20

Warm Up 10 squat therapy 12 wall balls 10 box ankle stretches Strength 8 x 2 front squat WOD 7 rounds for time (20 min cap) Performance 50m DB farmers carry (50’s/35’s) 12 alt DB lunge 10 burpees over DB Fitness 50m DB farmers carry (35’s/20’s) 12 alt DB lunges 10 burpees

6/29/20

6/29/20

Warm Up 10 bar good mornings 12 KBS 10 DB press sprint dynamics Strength 5 x 3 hang power snatch WOD 5 rounds for time (16 min cap) Performance 400m run 15 left arm KB snatches (35/25) 15 right arm KB snatches Fitness 200m run 15 left arm KB snatches (25/15) 15 right arm KB […]

6/27/20

6/27/20

Strength 5 x 5 deadlift 5 x 5 hang power C&J WOD For Time- Teams of 3 (30 min cap) 400m sandbag run 3 rounds of: 30 deadlifts (135/95) 25 hang power cleans 20 push jerks 400m sandbag run 2 rounds of: 30 deadlifts 25 hang power cleans 20 push jerks 400m sandbag run 1 […]

6/26/20

6/26/20

Warm Up 10 squat therapy 12 wall balls 10 box jumps 20 alt bench ankle stretches Strength 6 x 3 back squat WOD 12 min AMRAP Performance 20 wall balls (20/14) 16 alt pistols Fitness 20 wall balls (14/10) 16 scaled alt pistols Core Finisher 75 russian twists with slam ball

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