Tue, 30 Aug 2016

Posted: August 30, 2016 in WODs

Warm-up: 1000m Row

50 Burpees

Skill: PU

Conditioning:   3RFT

10 Romanian DL 185/125

5 C2B Pull ups

15 MB SU to throw

Mon, 29 Aug, 2016

Posted: August 29, 2016 in WODs

Core: 3×10 rep ea (Hollow rock, Superman rock, Hollow-Arch @PU Bar)

Strength: OHS 5×5

Conditioning: Tabata Mash (8min)

Run, Squat

50 Bench Press 135/65 – 5 Min time Cap

Fri, Aug 26 2016

Posted: August 26, 2016 in WODs

Core: 2x Walk up-down (Bear Walk, Crab Walk, Wheel Barrow)

Strength: 5min EMOM 2Cleans + 2FS

Squat Clean Ladder

Men: 95-115-135-155-185-205-225-245

Women: 75-85-115-135-155-185

WOD:   3 x w/Partner

A: 400m Run

B: ME FS 135/95

Thu, 25 Aug 2016

Posted: August 25, 2016 in WODs

Warm-up: 1 mile Run, 50 Atomic Push Up

Skill: Double Unders

Conditioning: 5RFT

20 DU

15 UB KBS 55/35

10 UB WB 20/14

5 Strict Pull Ups

Wed, 24 Aug 2016

Posted: August 24, 2016 in WODs

Core: 3x 30sec each (OH Lunge, Narrow Grip OHS, Pendlay Row, Z-Press)

Strength: Sumo Dead lift High Pull (SDHP) 5×3

Take 6min to establish Dead Lift 1RM

Conditioning:

3x E6MOM

100m Sprint + 700m Jog

Tues, 23 Aug, 2016

Posted: August 23, 2016 in WODs

Warm-up: 1000 m Row, 50 Burpees ( 5 min Time cap)

Strength: Back Squat 5×5

WOD: 3 Rounds with Partner

A: 10 seated DB press, 10 Renegade  Row, 1 Rope

B: Max Effort Row for Cal

Mon, Aug 22 2016

Posted: August 22, 2016 in WODs

Core: 3x 30sec each (HS Hold, Wall Walk, Chinese Plank F/B)

Skill: HSPU

Conditioning: 4RFT

200m Run

5 HSPU

5 Burpee pull up