Posts made in August, 2016

Thursday 9/1/16

Posted by on Aug 31, 2016 in WOD | 0 comments

6:00am, 6:00pm “Filthy Fifty” 50 box jumps 50 jumping pullups 50 kettle bell swings 50 walking lunges 50 knees to elbows 50 push press (45) 50 back extensions 50 wall ball shots (20/15) 50 burpees 50 double unders * class size will determine how many begin at box jumps or kettlebell swings*

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Wednesday 8/31/16

Posted by on Aug 30, 2016 in WOD | 0 comments

6:00am, 6:00pm strength: bench press 3-3-3-3 WOD: 0:00-3:00 3 pullups 6 push-ups 9 squats 3 rounds 3:01-6:00 3x 130m runs 6:01-9:00 4 pull-ups 8 push-ups 12 squats 3 rounds 9:01-12:00 130m run AMRAP

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Tuesday 8/30/16

Posted by on Aug 29, 2016 in WOD | 0 comments

6:00am, 6:00pm slills: chose 2. 10:00 running clock WOD: 5 power snatch (95/65) 10 hand stand shoulder taps (sub 30 plank shoulder taps 20 back extensions 30 toe touch 5 rounds cool down: mobility

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Monday 8/29/16

Posted by on Aug 28, 2016 in WOD | 0 comments

6:00am, 6:00pm strength: hang power clean 3-3-3-3 WOD: Death by (Power clean to) weighted lunges burpees beginning with 2 reps each, add 1 rep each minute to both movements. *once you get to the point where you cannot complete each movement, you will perform one movement, alternating, as you increase numbers until the last athlete is standing. Example: you complete 14/14, then 15 but only 8 burpees, next minute, perform 16 lunges, then 17 burpees, then 18 lunges, etc. your score is the highest pair completed.

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Sunday 8/28/16

Posted by on Aug 28, 2016 in WOD | 0 comments

8:30 AM, 9:45 AM level 1 strength: Barbell jump squat 2–2 –2–2 WOD: 10 barbell curls 20 floor wipers 130m run 8 barbell curls 16 floor wipers 130m run 8 barbell curls 16 floor wipers 130m run 10 barbell curls 20 floor wipers 130m run

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