8.25.16

August 24, 2016

Warm Up:
Coaches Choice
Happy Bday LIzz

WOD:
EMOM 5 x Power Snatches (75/55) starting with '0'
then AMRAP OH Lunges until you reach 100 steps total
then:
Immediately transition to EMOM 5 x OHS
then AMRAP Box Jumps x 100 (24/20)

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8.24.16

August 23, 2016

Warm Up:

Strength: HS, HSPU, Core,

WOD:
V-Ups x 25
then:
Deficit HSPU x 2-4-6-8-10 (M: 45's no ab mat, W: 25's no ab mat)
KB Swing x 5-10-15-20-25 (55/35)
then:
V-Ups x 25

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8.23.16

August 23, 2016

Warm Up

Strength: GHR, SLDL, Cln Pulls, MU

WOD:
5 RFT
Burpees x 5
Power Clean x 6 (185/135)
Burpees x 5
Pull Ups x 8

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8.22.16

August 21, 2016

Warm Up

Strength: FS 1RM

WOD:
Tabata :20/:10
Dubs x 50
Wall Ball x 75 (20/14)
Dubs x 50
*Perform as chipper, but must do work as a tabata.

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8.18.16

August 17, 2016

Warm Up:
Happy Bday Vero

WOD:
40 min cap
36 cal row
50 deadlifts (135/95)
100 air squats
50 hang power clean (135/95)
100 Lunges (Body weight)
50 KB Swings (55/35)
100 sit ups
36 cal row
Begin and end with row, but can split work up.

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8.17.16

August 16, 2016

Warm up

Strength: MU, Core, Row, Sn

WOD:
For Time!
Row x 750m
then:
5 Rounds
Box Jump x 10 (24/20)
Pull-Up x 10

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8.17.16

August 16, 2016

Warm Up

Strength: Clean, SP, T2B

Wod:
AMRAP-12
KB Clean & Jerk x 5 Right + 1 x TGU Right (55/35)
KB Clean & Jerk x 5 Left + 1 x TGU Left
Every 2 mins, starting w/ '0' perform 20 x dubs

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8.15.16

August 14, 2016

Warm Up:

Strength: Snatch

WOD
Strict Pull-Ups x 10-8-6-4-2
*Man Makers x 5-4-3-2-1 (35/25)
(Push Up + Row R + Row L + Full Clean + Press)

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8.11.16

August 10, 2016

Warm Up:
Dynamic & Stretch

WOD
For Time!
Run x 400m
Sumo Deadlift High Pull x 21 (95/65)
OHS x 21
Push Press x 21
Run x 400m
SDHP x 15
OHS x 15
PP x 15
Run x 400m
SDHP x 9
OHS x 9
PP x 9
Run x 400m

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8.10.16

August 9, 2016

Warm Up:

Strength: PLU, Core, DL,

WOD:
12 min Cap
Row x 2000m
then, AMRAP:
Pull Up x 2,4,6,8,10...
Pistols x 2,4,6,8,10... (scale Jumping Lunges)

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