Tuesday

9/12/17 Warm up: 400m run, 20 air squats, 15 sit ups, 10 push ups   Strength: Bench press 3×5 warm up then 5×5 building. start light, note weights used. Squeeze in 3 sets of 10 db curls 25/15(per arm) before your done. Wod: for time. 21 Deadlifts 225/155 30 wall balls 20/14 15 deadlifts 20…

Wednesday

5/6/17 warm up:2x 200m run/row w/pvc 10/8 reps of: pass through figure eights squat therapy snatch balance   Strength: EMOM 8 10 Single arm OH squats db/kb (5 each arm) 30 double unders /practice   shoulder mobility Review Snatch   Wod: 20*15*10*5* Hang power snatch * 12 pull ups   12 wall balls   Rx…

Bear day

9/5/17   Warm up: 3x 200m row 5 pull ups 8 push ups :30 hand stand hold/5 kick ups 1 min plank hold skill/strength: Bear complex 1) power clean 2) front squat 3) push press 4) back squat 5) push press(from behind neck)   These 5 movements = 1 rep. 7 reps = one complex.…

Partner wod

Saturday Warm up: Dynamic Wod: Teams of 2. For time 80 hang power cleans 80 front squat 80 push press 80 front rack lunges Rx 95/65 Rx+ 105/75 One team,one barbell. Pick a partner that can use the same barbell weight. If the barbell touches the ground there is a 10 burpee penalty (each). Split…

8/29/17
 
Warm up:group then
3x
5 med ball cleans
5 push ups
5 pull ups
10 air squats
 
Skill/strength: Squat clean thrusters
Building to a heavy single.
 
Wod: for time
250m run
21 thrusters 95/65
21 burpees
200m run
15 thrusters
15 burpees
150m run
9 thrusters
9 burpees

cycle ending

Warm up: 2min jump rope. pvc mobility. 15-12-9 of: Jumping jacks jumping squats Alternating long lunges with a twist pull aparts w/band (across chest and oh squats)   Strength: Front squats 5 5 5 warm up then 1 1 1 1 1 1   Wod. AMRAP 16 Ascending by 2’s Hang power cleans 95/65 Sumo…