MONDAY

2/12/18   Warm up: Group,pvc prep work, 2x 15 jumping jacks 20 mountain climbers 15 sit ups 10/8 push ups 5 scap pulls 5 ball slams 50/30 5 pull ups   EMOM 15 1) 5-8 t2b 2) 5-8 bar facing burpees w/empty bar 3) 10 bent over rows (empty bar)   5RFT 10 Db shoulder…

Partner Wod

Saturday 2/10/18 Warm up: Group Partner Wod: Amrap 24 Teams of 2 with a running clock. 400m run (together) Partner A does: 8 db snatches 50/35 6 goblet squats 4 burpees Partner B does: 100m. Oh plate carry 45/25 Run together ONCE then begin amrap,B takes over where A leaves off. Core finish with: 50…

Thursday by Walker

Thursday February 8 2018 Warm up: 400m run 2x: 10 scapula retractions 10 air squats 5 dive-bomb push-ups Strength: 5×5 bench press Do 20 alternating dumbbell curls rounds 1, 3 & 5 WOD: Cindy AMRAP 20: 5 pull-ups 10 push-ups 15 air squats Benchmark! Try to beat your previous score, or if you haven’t done…

Tuesday

2/6/18

Warm up: group,pvc work.400m run/500 row
2x
15 jumping jacks
15 mountain climbers
7 ball slams
7 push ups
7 wall balls
5 pull ups

Emom 9 with :30 on and :30 off of:
Burpees
sit ups
double unders/singles

Wod:8RFT
8 power cleans 95/65
8 back rack lunges 95/65
16 doubles/40 singles

Funday

2/5/18 Warm up: 400m run/row pvc mobility 2x 5 wall facing squats 32×1 5 scapula pulls 8 push ups 5 pull ups 8 hip extensions w/bar 10 wall balls   Strength: thrusters Building to a 4 rep max Thruster. note your heaviest set.   Wod: 50 KB Swings 53/35 40 Sit-Ups 30 Air Squats 20…

Birthday Wod

1/31/18 Warm up: group: pvc mobility 500m row then 15-10-5 of: jumping jacks air squats push ups emom: 8 even: 15 wall balls odd: 15 kb swings Birthday Wod: Jerad 31 oh walking lunges w/plate 45/25 31 knees to elbow 31 sit ups 31 Cal. row 31 sit ups 31 knees to elbow 31 oh…

1/30/18 Warm up: Group, 2x 200m row 1 kb complex (5 dl,5 sdlhp,5 swings) 1 round of Cindy (5 pull ups,10 push ups,15 air squats) Emom 10 Even:4-6 ring dips Odd: 4-6 hspu’s Wod: 11 down to 1 of: Db snatches 50/35 Air squats * * =100m run after each of the first 5 rounds…