Monday, August 29, 2016

Tuesday 8/30/16

Class Warm Up
10 OHS squats w/PVC
10 pull ups
Broad Jump
400m Run



Strength
Front Squat 3-3-3+
(60, 70, 80%)

WOD
Row 500m -then-
5 Rounds
15 box jumps
15 wallballs
1 Rope Climb

Sunday, August 28, 2016

WOD Monday 8/29/16

Class Warm Up
Calf Stretch
Shoulder openers
10 push ups
10 lunges
5 burpees
5 ring rows



WOD
For Time: 
400m Run
50 OHS (65/45)
45 mountain climbers (single count)
40 push ups
35 KBS (55/35)
30 pull ups
25 lunges (single count)
20 box jumps (24/20)
15 Burpees
10 HSPU
400m Run


Stamina
Mobility - Coach's choice

Friday, August 26, 2016

WOD Saturday 8/27/16

TEAM WOD


Teams of 2
15 min AMRAP

100 Wallballs
80  DU
60 Shoulder to Overhead (95/65)
40 Front Rack Lunges (95/65)
20 Pull ups



Thursday, August 25, 2016

WOD Friday 8/26/16

Class Warm Up
Hamstring Swing
Calf Stretch
Deadlifts
Push up
Run

WOD
"Diane" - 21/15/9
Deadlifts (225/155)
HSPU

STAMINA
200 Singles
200m Run

Wednesday, August 24, 2016

WOD Thursday 8/25/16

Class Warm Up
Calf Stretch
Jump Squats
Lunge Twist
TTB
Box Jumps

WOD
20 min AMRAP
15 Cal Row 
15 Box Jumps (24/20)
15 Goblet Squat (70/55)

STAMINA
EMOMx8
E: 10 OH Sit ups
O: 10 Super Man Hollow rock

Tuesday, August 23, 2016

WOD Wednesday 8/24/16

Class Warm Up
KB Swings 
KB Snatch
Jumping lunges
Run
Long Jump

WOD
Death By KB Snatches

STAMINA
EMOM x 8
E: 10 KB Lunges
O: 10 KB Deadlifts

Monday, August 22, 2016

Wod Tuesday 8/23/16

Class Warm Up
Cleans
Push Jerks
F Squats
Run

WOD
3RFT
400m 
10 Clean and Jerk (135/95)

STAMINA
4x2 Pause F Squat (70%)