Fri 6- 22- 2018

Posted on Jun 21, 18

Warm Up: Run or Row 3 Rounds 30 single unders 10 push ups 10 dips   Strength: Bench Press 20 mins to build to a heavy 2RM   WOD: 12 min AMRAP 2 ring dips 2 kbs (70/53) 4 ring dips 4 kbs 6 ring dips 6 kbs etc…..  

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Thurs 6- 21- 2018

Posted on Jun 20, 18

Warm Up: Run or Row Caoches Choice WOD: Regionals Event 4 2 Rounds 10 snatches (175/125) 12 burpees 2 Rounds 10 snatches ( 1115/75) 12 burpees

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Wed 6- 20- 2018

Posted on Jun 19, 18

Warm Up: 3 Rounds 10 scorpions 10 russian baby makers 10 air squats 10 lunges then 2 rounds :30 pigeon stretch :30 butterfly stretch   Strength:   Back Squat E3M15M Set 1-  4 @ 70% Set 2-  3@ 80@ Set 3- 2@ 85% Set 4- 1@ 90% Set 5- 1 @ 90-95%   E90secs9M 3 […]

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Tues 6- 19- 2018

Posted on Jun 18, 18

Warm Up:   Coaches Choice   5 Rounds 500m row 3 min rest between sets

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Mon 6- 18- 2018

Posted on Jun 17, 18

Warm Up: Run or Row 3 Rounds with empty bar 10 clean pulls 10 hang cleans 10 jerks   Strength: Clean & Jerk E2M6M Hang Clean, Clean, Jerk E2M14M Clean & Jerk Sets 1- 5  2 @ 70- 90% Sets 6- 7  1@ 90% E2M10M Split Jerk (from rig) Sets 1-3  1 @ 85% Sets […]

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Sun 6- 17- 2018

Posted on Jun 16, 18

Open Gym 10- 12 Hero WOD    

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Sat 6- 16- 2018

Posted on Jun 15, 18

Partner WOD Teams of 2 3 Rounds 400m run (together) 30 t2b 40 alt db snatches (50/35) 50 cal bike or row

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Fri 6- 15- 2018

Posted on Jun 14, 18

Warm Up: Run or Row Coaches Choice WOD: “Filthy 50” 50 box jumps 50 jumping pull ups 50 kbs (53/35) 50 walking lunges 50 k2e 50 push press (45/35) 50 ghd back ext 50 wall balls (20/14) 50 burpees 50 du’s

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Thurs 6- 14- 2018

Posted on Jun 13, 18

Warm Up: Run or Row 3 Rounds 10 scorpions 10 mountain climbers 10 cossack squats 10 air squats then 2 rounds :30 couch stretch (r/l) :30 straddle stretch 10 leg swings   Strength: Back Squat E3M15M set 1- 4 @ 70% set 2- 3 @ 80% set 3- 2 @ 85% set 4 & 5- […]

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Wed 6- 13- 2018

Posted on Jun 12, 18

Warm Up: Run or Row 3 Rounds 10 around the worlds 10 scap pull ups 10 weighted arm circles 10 band pull aparts 10 ball slams   Skill: Pull Up/ MU   WOD: 3 RFT 10 power cleans (135/95) 10 pull ups 10 cal bike

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