5.24.17

May 23, 2017

Warm Up:

Strength: FS, Clns, SP/PP

WOD:
AMRAP - 8
Dubs x 25
KB Snatch + OH Lunge x 10 (5r/5l - 55/35)

Cool Down:
Shoulder Complex 5 x 5front + 5 Lateral
Reverse Ring Flys 5 x 10
300 FLR

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5.23.17

May 22, 2017

Warm Up:

Strength: PC, Cln Pull, Pull Up/T2B

WOD:
For Completion
Min: 0-2, 2:01-4, 4:01-6, 6:01-8, 8:01-10
3 Rds
Power Clean x 5 (135/95), 4 (165/115), 3 (185/135), 2 (205/145), 1 (225/155)
Pull Up x 5, 4, 3, 2, 1
*must finish rd before tim

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5.22.17

May 21, 2017

Warm Up:

Strength: Sn, BS, Flr Press

WOD:
21-15-9
Sumo Deadlift High Pull (115/75)
HSPU

Cool Down
Ring Push ups 5 x 10
Close Grip Chins 3 x 10
DB Curls 3 x 12
V-Ups x 100

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5.18.17

May 17, 2017

Warm Up:
Coaches Choice

WOD:
AMRAP - 30
Run x 400m
Bear Crawl 3 x gym
Lunge 2 x gym
Burpee Broad Jump 1 x gym

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5.17.17

May 16, 2017

Warm Up:

Strength: Clns, FS, Pull up

WOD:
3 Rounds for time
Pull Ups x 15
Box Jump x 15 (24/20)
KB Swing x 15 (70/55)

Cool Down:
1Arm DB Rows 4 x 15/arm
DB Kick Backs 3 x 12
Skull Crushers 3 x 12
Abs/Low Back of choice

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5.16.17

May 16, 2017

Warm Up

Strength: PC, SP/PP, Cln Pull

WOD:
AMRAP - 10
T2B x 7
Hang Power Clean & Jerk x 9 (95/65)
Dubs x 30

Cool Down:
Shoulder Complex 5 x 5 Front + 5 Lateral Raises
Rear Delt 5 x 10
300 FLR

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5.15.17

May 14, 2017

Warm Up:

Strength: SN/BS/Flr Press

WOD:
Row Calories x 24-18-12-6
Thruster x 21-15-9-3 (95/65)

Cool Down
Push Ups 5 x 10
Close Grip Chins 3 x 10
DB Curls 3 x 12
Situps x 100

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5.11.17

May 10, 2017

Warm Up:
Coaches Choice

WOD:
25 min AMRAP
Muscle Up x 1, 2, 3, 4...
Dubs x 20
Sand Bag Get Ups x 2, 4, 6, 8... (Alternate Sides - No Rolling! 80/50)
Dubs x 20
Sand Bag Burpees x 3, 6, 9, 12...
Dubs x 20

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5.10.17

May 9, 2017

Warm Up

Strength: Cln, FS, Pull ups/T2B

WOD:
1600m Max Effort Row for time!

Cool Down:
1-Arm DB Rows 4 x 15/arm
DB Kick Backs 3 x 12/arm
DB Skull Crushers/OH Extensions 3 x 12
Good Mornings 3 x 10 (25/15) or Abs of choice

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5.9.17

May 8, 2017

Warm Up:

Strength: PC, Cln Pull, SP/PP

WOD:
5 Rounds for total working time - Rest :30 after each rd.
KBS x 15 (55/35)
T2B x 10
HSPU x 5

Cool Down:
Shoulder Complex
Abs

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