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…

8/22/17 Warm up: Group: dynamic Strength: Bench Press.(Weight room) Warm up to 50-60% of 1rm then 5×3 reps. building to 80-90%of 1rm. Work in 3 sets of 10 db curls. 10 each arm. 25/15 Wod: For Time: 600m run 20 pull ups 20 push ups 20 V-ups 400m run 15 pull ups 15 push ups…

Monday Madness

8/21/17 warm up: group then 400m run/row,pvc mobility. 3x 5 med ball cleans 7-10 good mornings w/empty barbell 7-10 Hip bridges w/empty barbell 5 strict pull ups 10 push ups   Take 15-20 minutes to establish a Heavy squat clean.   Wod: 3RFT 4 Wall walks 8 Power cleans 135/95 16 Kb swings 53/35 20…

Chip away

8/16/17 warm up: Group, mobility. 2x 5 pull ups 10 push ups 15 air squats 15 sit ups :30 hand stand hold/5kick ups   Pair up for row. m/m 2000m Switch @ 250m m/f 1800 ” ” 225m f/f 1600 ” ” 200m   WOD: For time 10 power cleans 115/85 12 wall balls 24/20…

Grip check!

8/14/17 warm up: group+mobility 2x 100m run/row 12Jumping jacks 12 Air squats 8 push ups 8 pull ups/ring rows   Strength: Deadlift Touch and go triples 5 5 4 warm up then 3 3 3 3 3 3 slowly building,form over weight used     Wod: 4RFT 20 Kb swings 53/35 15 T2b 10 Deadlifts…