Saturday with Holly

07.20.2019 Warm Up: Footwork General mobility Burpee game (if we have enough people) Barbell Warm Up WOD: “Ana” In Teams of 2 (Partners split row and reps evenly) AMRAP 24 Buy In: 2400m row Then… 24 push presses (95/65) 24 front squats 24 Russian KBS (62/44) 24 box jumps 24 V-ups Happy Birthday to Ana!…

Wednesday with Jim

7/17/19 Warm up:Group strength: 1) Tabata:Hallow hold to super man 2) Tabata: Sit ups to hr push ups Partner wod: For time Buy in 600m run together then. Descending 10 down to 1 of: Front squats 95/65 t2b Med ball sit ups against wall. Buy out 600m run together. During descending ladder A does 10…

Tuesday with Jim

7/16/19 Warm up: Group squat and toss to Sally. (try again) Strength: db bench press 6×8 slowly building db curls after rds. 1,3 and 5. 10 each side. Partner wod: Amrap 17 Ascending by 1’s Deadlift 155/105 barbell push ups kb swings Must finish each movement before moving on. A does 1 DL, B does…

Saturday with Holly

07.13.2019 Warm Up: Footwork/ Mobility Burpee game in the gym, if we have enough people! —————————————————————————- WOD: Moszer In Partners– Run together. Partner A does 6 air squats, Partner B does 6 air squats, etc… 9 Rounds for Time • 300 meter Run • 6 Air Squats • 6 Pull-Ups • 6 Box Jumps (20/24…

Monday with Walker

7/8/2019 Strength: warm up to 85% 1RM push jerk, then: 4 rounds 2 push jerks @85% 8-10 ring/rack dips Rest 3 minutes WOD: “The Chief” AMRAP 3 (x5) 3 Power Cleans (135#/95#) 6 Push-ups 9 Squats Rest 1 minute. Repeat for 5 Cycles. Complete as many rounds as possible in each cycle. Goal is to…