7.2.15

July 1, 2015

Warm Up: Dynamic

WOD: For time - 40 min cap!
Row x 100, 200, 300...1000
Burpee Pull-Up x 1,2,3,4...10
Sand Bag Get up x 1,2,3,4...10

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7.1.15

June 30, 2015

Warm Up:

Strength/Skill:
Alternating EMOM - 10
Thruster x 10 (95/65)
T2B x 10

WOD#1
AMRAP - 12
Dubs x 30
Squat Cleans x 3 (185/135)

Cash Out:
300 Ring Support
10 x Ring Dips ea break in set

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6.30.15

June 29, 2015

Warm Up
Row x 1000m @ 18 s/m

Strength: Plank/S.P.

WOD:
10 min Cutoff
Row x 1600m
then, AMRAP:
KB C&J x 2, 4, 6, ...Alternating Hands (55/35)
Pull-Up x 2, 4, 6...

Cash Out:
10 Rds
Pushups x 15
Situps x 15

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6.29.15

June 28, 2015

*10-12 Open Gym Only on Friday. Regular 9 & 10a wod Saturday. No Foundations this weekend.

WarmUp

Strength: BS, MU

WOD:
Floor Wipers x 50 total (135/95)
Deadlifts x 40
Front Rack Lunges x 30
Hang Power Clean x 20
Deficit HSPU x 10

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6.26.15

June 25, 2015

Open Gym
*Bro Night tonight 630p-930p

Strength: Sled Drags, T2B

WOD:
3 Rounds
Front Squat x 15 (155/105)
Power Clean x 10
Muscle Up x 5
Leg-less Rope Climb x 2

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6.25.15

June 24, 2015

WarmUp

Strength: Deadlifts & EMOM

WOD:
AMRAP - 10
Hang Power Snatch x 15 (75/55)
Push Up x 15

Cash Out:
100 Situps
5 x Ring dips every 10 situps

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6.24.15

June 23, 2015

WarmUp

Strength: Press/Pull up

WOD:Tabata Style (:40w/:20r)
Front Rack Lunges x 50 (total) (45/35)
Push Press x 40
T2B x 30
Box Jump x 20
Muscle Up x 10 (Scale: PullUps 1:1)
Run x 800m
Can only work :40 sec at a time. Complete the chipper..

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6.23.15

June 22, 2015

Warm-Up

Strength: Snatch/Pendlay Row/

WOD:
EMOM until failure
- KB Swings (55/35) @ mins 1,3,5,7...
- Burpees @ mins 2,4,6,8...
min1 - 1 x kbs, min 2 - 2 x burpees, min 3 - 3 x kbs...continue unitl you fail your minutes rep ct.

C.O.
300 FLR

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6.22.15

June 21, 2015

Warm-Up
Dynamic

Skill:
5 x 350m Sprint
rest x 1 min between sets

Wod:
Hang Squat Clean x 10,9,8,...1 (115/75)
Push Press x 1,2,3...10

Cash Out:
5 min Wall Sit (thighs parallel, shins vertical - no hands)
10 x burpees each break

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6.19.15

June 18, 2015

Open Gym
-or-
Warm-Up
Strength: SP/Jerk

WOD:
Run x 100m,200,300,400,300,200,100
Hang Power Clean x 2,4,6,8,6,4,2 (165/105)
Burpee Box Jump x 3,6,9,12,9,6,3 (30/24)

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