1.16.17

January 15, 2017

Warm Up

Strength: 5RM BS, Rack Hold, Row Sprint

WOD:
Row x 600m
Wall Ball x 50 (20/14)
Hand Release Push UP x 40
MB Situp x 30
HSPU x 20
Sprawl Ball x 10

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1.12.17

January 11, 2017

Warm Up:
Coaches Choice

WOD:
45 min cap!
50-40-30-20-10
DB Box Step up (2 @ 35/20, 20")
Ring Push Ups
Between Each Set (4 total) run x 400m

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1.11.17

January 11, 2017

Warm up

Strength: Row, Cln

WOD:
8 min cap
3 Rounds
Deadlift x 3 (185/125)
Power Clean x 5
Pull-Up x 7
then:
Max Effort Dubs with balance of time.

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1.10.17

January 9, 2017

Warm Up

Strength:
"Jonestown Sprint"

WOD:
6 - 3 min Rounds for completion, No Rest b/w.
Run x 300m
KB Clean & Jerk x 10 (5r/5l) 55/35
Abmat Situp x 15
*rest if time remains in each round. 1 pt for each completed round within the 3 mins

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1.9.17

January 8, 2017

Warm Up:

Strength: Run, Sn

WOD:
Dubs x 42
OH Squat x 21 (95/65)
Dubs x 30
OH Squat x 15 (115/75)
Dubs x 18
OH Squat x 9 (135/95)
*One bar, must be loaded during workout. OHS begin with bar on the floor.

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1.6.17

January 5, 2017

Open Gym
- or -

Strength: Cleans/GHD

WOD:
Breathing Ladder
1-20
Slam Balls 40/20
*Properly executed breathing ladder ends when athlete is no longer able to complete or continue reps with allotted number or breaths.

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1.5.17

January 4, 2017

Warm Up
Coaches Choice/Dynamic

WOD:
AMRAP 30 mins
Pull-Ups x 40
KB Swing x 80 (55/35)
Arm Haulers x 120
Sand Bag Run/Carry x 1600m (80/50)
*Arm Haulers - This exercise is done on your belly. Raise your feet and arms off the deck with your arms

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1.4.17

January 3, 2017

Warm Up

Strength: Row/Strict Press

WOD:
For Time!
Power Snatch x 1,2,3,4,5 (135/95)
Barbell Burpee x 2,4,6,8,10
T2B x 3,6,9,12,15

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1.3.17

January 2, 2017

Warm Up

Strength:
5 min BS Challenge
Run x 1 mile

WOD:
MB OH Jump Lunge x 50 - 30 - 10 (20/14)
MB Sit Up x 40 - 20 - 5
*Hold MB Overhead while performing the jump lunges

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12.29.16

December 29, 2016

Warm Up

Strength: 1RM Back squat

WOD:
15 min cap!
"Air Force"
20 Thrusters (95/65)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat
Each athlete must do four burpees at the beginning of every minute, inc zero.

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