07.23.16

Warm up for the 3 lifts plus the gymnastics skills

WOD:
3 rounds
Min 1: 5 snatches + 10 TTB
Min 2: 15/12 cal row
Min 3: 5 C&J + 10 pull ups
Min 4: 15/12 cal row
Min 5: 5 Thrusters + 10 push ups
Min 6: 15/12 cal row
Min 7: rest

Cut reps on the gymnastics if you aren’t getting rest.

07.22.16

IMG_3835Bring a Friend to the gym Day!  Show your friend what we do and how we do it.  Be their coach. WOD together.

 

Skill: Back Squat
Every 3:00 for 9:00 (3 sets)
back squat x 6-8 reps @ 70-75% 1 RM

 

 

 

WOD:
For Time
40 Sit Ups
40 Cal Row
20 Walking Lunges – carry plate OH for RX+
20 Ball Slams 30/20
15 Skaters each side
15 Sandbag Ground to Shoulder

07.21.16

IMG_3833Bring a Friend to the gym Day!  Show your friend what we do and how we do it.  Be their coach. WOD together.

10:00 Mobility work- ideas listed. Add in your own.
thoracic rotation
band assisted perfect stretch
pec stretch
lat stretch with band
shoulder openers
ankle mobility
wrist mobility
hamstring floss

 

WOD:
5 Rounds
3:00 AMRAP with 3:00 rest
start where you left off from the previous round
3 Strict Pull ups
6 Burpees
9 KB Swings 52/35 or 72/52 for RX+

07.20.16

IMG_3828

 

Skill: Cleans
every 2:00 for 6:00
1 clean pull + 1 power clean + 1 front squat + 1 clean (squat) 70-75% 1 RM
then
every 2:00 for 6:00
1 clean pull + 1 clean (squat) 80-85% 1RM

WOD:
‘Dallas 5’
5 RFT
7 Hang squat cleans 155/105
7 C2B pull ups
20 sit ups
16 box jumps

This wod is in honor of the 5 police officers who were killed in Dallas on 7/7/2016

07.19.16

IMG_2895

Skill:
3 x 5 reps each side Single Leg RDL with barbell
build load

Skill: 7:00 EMOM Strict Press
mins 0-2 3 reps @ 60-65%
mins 3-4 2 reps @ 70-75%
mins 5-6 1 rep @ 80+%

WOD:
3 RFT
2 rope climbs or 6 up/downs
6 S2OH 125/85 or 115/75 or 95/65
8 SDLHP 125/85 or 115/75 or 95/65