Monday: Odd Couple : DL/Pistols WOD: Tabata (8 cycles) Burpees Box Jumps (24″/20″) then Run 800m for time… Tuesday: WOD 5 Thrusters (95/65) 10 Lunges 15 Power Cleans (95/65) 5R4T Wednesday: WOD: Pullups/WallBalls (20/14) 5-10 reps 10-20 reps 15-30 reps 20-40 reps 25-50 reps for time Thursday: Odd Couple: FS/Pushups WOD: 100M Run 250m Row […]
Aug. 1 – Aug 6, 2016 Read More »
Monday: Odd Couple Back Squats/Muscle Ups WOD: 75 TTB – everytime you break Run 100m for time… Tuesday: WOD: 75 Thrusters (95/65) for time… Rest 2 min Row 1k or Run 800m Wednesday: Odd Couple Front Squats/DU WOD: 30 Power Cleans (95/65) 20 Power Cleans (135/95) 10 Power Cleans (155/115) Run 200m between each round
July 25 – July 30, 2016 Read More »
Monday: 10 Min Odd Couple: Deadlift even/HSPU odd WOD: 5 Pullups 10 Pushups 15 Squats 200m Run 5R4T Tuesday WOD: 250m Row 10 Double Unders 20 WallBalls 30 Situps 40 Push Press (75/45) 20 min AMRAP Wednesday 10 min Odd Couple: FS odd/TTB even WOD: 5 KBS 10 OHS 10 min AMRAP Thursday WOD: 800M Run
July 18- July 23, 2016 Read More »
Monday: WOD: Strength: Deadlifts: 5×5 WOD: 8 Burpees 8 Pullups 100m Run 7R4T Tuesday: WOD: 12 DB Snatches; 24 Weighted Lunge 48 Double Unders: 1 Rope Climb 20 min AMRAP Wednesday: WOD: Strength: Shoulder Press 5×5 WOD: 3 Thrusters 3 Burpee over bar EMOM for 10 Rounds then add 1 rep each minute Thursday: WOD:
July 11 – July 16, 2016 Read More »
Monday: 10 AM Class Only TEAM WOD Tuesday: WOD: Odd Couple: Deadlift and Plate Lunges WOD : 1 min of HSPU 1 min of Pullups 6min AMRAP Wednesday: WOD: “GROWING PAINS” 10 Double unders EMOM/7 min 2 KBS : 2 THRUSTERS 4 KBS : 4 THRUSTERS AND SO ON (ADDING 2 REPS) FOR 15 MINUTES
July 4 – July 9, 2016 Read More »