11/27/17 warm up:group/mobility then 2x 200m run/row 5 ring rows 10 push ups 15 air squats :30 hand stand hold   skill: Emom 12 1) 5 hand stand push ups 2) 3/2 wall walks 3) 20 du’s / practice   Wod: amrap 18 10 push press 95/65 15 air squats 10 kb swings 53/35 15…

Details

Saturday

11/25/17   Warm up: Dynamic   Skill: game   Wod: Luck of the Draw partner wod w/deck of cards   Diamonds-Goblet squats 53/35 Hearts- T2B Spades- Single arm db snatch 50/35 Clubs- Burpees   Ace’s=200m partner run w/sandbag 1st Joker: 1000m partner row switch every 250m 2nd Joker: partner sit ups toss w/med ball 50…

Details

Hero Wod

Saturday 11/11/17 Warm up: group then: tabata jump rope Veterans day Hero WOD: Jenny AMRAP 20 20 overhead squats (45 pounds) 20 back squats (45 pounds) 400-meter run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised…

Details