Saturday

10/6/18 Our friend and coach Rachel Nutting will be in class tomorrow. Following class we will meet up @ Sufside burger Shack for lunch. All are welcome. Warm up: Trainer’s choice Partner Wod: “Filthy Fifty” 50 Box jump 24/20 50 Jumping pull-ups 50 Kettlebell swings 53/35 50 Walking lunges 50 Knees to elbows 50 Push…

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Tuesday

10/2/18 Warm up: group, mobility 400 m run, last 50m backwards 15-10-5 Cal row wall balls Skill/strength EMOM 8 10 med ball cleans 10 v-ups Partner wod: For time 60 Kb swings 53/35 50 Goblet squats 53/35 40 HR push ups 30 Box jumps 24/20 20 plate pass sit ups 35/25 10 Synchronized burpees 20…

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Monday

Warm up: group,trainers choice. Skill/Strength: Back squat warm up: 5 5 5 5 building to 50% of your 1rm. then: 4 reps–@–60% 3 reps–@–70% 2 reps–@–80% 1 rep—@–90% 1 rep—@–Pr ? note your weight. Wod: For Time, 10 down to 1 of: clean and jerk* 135/95 *perform 10 wall balls after each round. 20/14 Power…

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Wednesday

9/19/18

warm up: group,dynamic.

skill/strength: Jump rope
3 min practice, 3×1 min. rounds for max reps. doubles or singles.

Partner wod:
100 wall balls
*
100 kb swings
*
100 barbell push ups
*
100 dl 135/95
*
*= 250m run together.
Split reps evenly, one works one rests.