8.17.2017

August 16, 2017

Warm Up:
Coaches Choice

Wod:
For time
Run 800m
Clean x 30 95/65
Burpee Box Jump x 10 24/20
Run 800m
Clean x 20 115/75
Burpee Box Jump x 20
Run 800m
Clean x 10 135/95
Burpee Box Jump x 30

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8.16.17

August 15, 2017

Warm Up:

Strength:
Gymnastics

Wod:
AMRAP 15 min
Dubs 10-15-20-25-30-35…
KB Snatch x 8 (4L/4R)
*score is # of dubs
Ex. D x 10, KBS x 8, D x15, KBS x8, D x20, KBS x8

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8.15.17

August 14, 2017

Warm up:

Strength:
Row, Press

Wod:
1000 m Row
then:
21-15-9
HSPU
Pull-ups

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8.14.17

August 12, 2017

Warm up:

Strength: Sn, OHS

WOD:
Nancy
5 Rounds
Run x 400m
OHS x 15 ( 95/65)

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8.10.17

August 9, 2017

Warm Up:
Coaches Choice

WOD:
AMRAP - 30 mins
Starting at zero, and every 8 mins on the min - run x 800m (3 runs)
T2B x 20
Full Snatch x 15 (95/65)
Box Jump x 10 (30/24)
Muscle Up x 5

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8.9.17

August 8, 2017

Warm Up:

Strength: BoR, BB Roll Out

WOD:
10-9-8...1
Hang Power Clean (135/95)
Barbell Burpee

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8.8.17

August 7, 2017

Warm Up;

Strength: DB Z- Press, Russian Twist

WOD:
KB Snatch x 30 (15r/15l - 55/35)
Pull Ups x 30
KB Snatch x 30

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8.3.17

August 2, 2017

Warm Up:
Coaches Choice

WOD:
4 Rounds for reps
AMRAP - 3 mins
Squat x 5
Box Jump x 5 (20")
Rd 1: Wall Ball (20/14), Rd 2: OHS (75/55), Rd 3: Front Squat (135/95), Rd 4: Back Squat (185/145)
1 Min Burpees x 15
AMRAP - 3 mins
DB Deadlift x 5 (35

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8.2.17

August 1, 2017

Warm Up:

WOD1: "Annie"
50-40-30-20-10
Dubs
Situps

WOD2:
KB Swing x 5-10-15-20-25
Ring Dip x 3-6-9-12-15

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8.1.17

July 31, 2017

Warm Up:

Strength: PC&J/ T2B

WOD:
Row x 600m
Pull Up x 15
Pwr Clean x 15 (135/95)
Run x 400m
PC x 15
Pull Up x 15
Row x 600m

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