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Monday October 10th, 2016

Warm up- 400m Run 25x Cal Row/AD 30 Air Squats 20 Alt. Lunges Skill- Back Squat (20 Mins) 2-2-2-2-2 *Build to a max Double for the Day WOD- 10 Rounds (17 Min Time Cap) 10 SDLHP 95/65 10 Wall Balls 20/14 Post WOD- 100x Ab-mat Sit ups   Tweet

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Friday October 7, 2016

Warm Up- 3 min row/AD then 3 Rounds 3 wall walks 10 DB Press 10 Squat Jumps 10 Ring Rows Skill- Work to a heavy double Squat Clean Thruster WOD- 10 min AMRAP 2, 4. 6, 8, 10….. Thrusters (135/95) Chest to Bar Tweet

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Thursday October 6, 2016

Warm Up- Rowling Skill- A) 500m Row for time B) 75 Burpees for time WOD- Bench Press -Every 2 min x 8 sets 5 reps @ 65% 3 reps @ 75% 1 rep @ 85% 7 reps @ 85% 2 reps @90% 1 rep at 95% 8 reps @80% 8 reps @80% Post WOD- 3×10 Ring […]

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Wednesday October 5, 2016

Warm Up- 10 min EMOM 20 DU 5 burpees Skill- Snatch Doubles 60%, 70%, 75-80% of 1 RM 1x single @ 85% WOD- For Time 21 Power Snatches (115/80) 21 OHS (115/80) 400m Run 15 Power Snatches (115/80) 15 OHS (115/80) 400m Run 9 Power Snatches (115/80) 9 OHS (115/80) 400m Run Post WOD- 5-4-3-2-1 […]

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