07.09.16

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Swim WOD tomorrow 7/10 at 3pm- 6545 Flying Cloud Drive- pool is upstairs from the entrance.  Bring a suit.

Make up Strength

WOD:
14:00 AMRAP
100ft. single arm farmer carry (50ft. each arm) 1.5 pood
6 hang snatches 135/95 or 115/75
8 HSPU
12 GHDSU

07.08.16

Skill: 8:00 EMOM
odd mins: DL x 3 @70-75%
even mins: skaters x 16 total reps

WOD:
For Time
10 tire flips w/jumps in and out of tire
15 ring dips
20 box jump overs
25 back squats 155/105
30 push ups
35 KB swings 52/35

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07.07.16

Dus

 

 

 

 

Primer:
4 x 10 reps (5 each arm)seated single arm DB strict press

WOD:
buy in: 800m row
4 rounds
OH med ball throws x 10reps 14/12
DUs x 40 reps or 120 singles
Push Press x 12 reps 75/55
cash out: 800m run

07.06.16

Primer:
6:00 EMOM
min1: floor wipers 95/65 bar racked low
min 2: tuck jumps x 12 reps
min 3: get ups x 8 reps

WOD:
6-5-4-3-2-1
bar muscle ups or strict pull ups
front squats 205/145 or 185/125 or 135/95
*squats should be heavy

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07.05.16

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Marie is just days away and still wodding with us!

Primer:
4 x 10reps (5 each arm) one- arm dumbbell rows

Skill:
Muscle up drills
1. straight leg transition drill on low rings
2. banded transition drill on low rings
3. work on ring dips
4. work on jumping from a box to the dip part of the muscle up
5. swings on high rings

 

 

 

WOD:
30 wall balls 20/14 -try for unbroken
30 db snatches 45/35 – (15 each side)
300m run- out the garage door and around to the right. Finish through the front door
20 wall balls
20 db snatches
300m run
10 wall balls
10 db snatches
300m run