Month: January 2016

160130 – WOD

  9am: “Endurance Test” 500’ Sled Push(4/3) Buy-in Then 10 Rounds of: 50’ Sandbag Carry 10 Burpee Over Sandbag 2000M Buyout 11am: 250’ Sled Push (4/3) Buy-in Then 10 Rounds of: 50’ Sandbag Carry 10 Burpees Over Sandbag 2000M Row Buy-out

160129 – “Coe”

    Warm up: 2-4 mins cardio Samson Lunge>10 Kip/Scap 10 Shoulder Taps>Bear Crawl>10 Air Squats   Skill/Strength: Black: 4×8 Bench Press Red: EMOM 3 HSPUs, ladder height   “Coe” 10 rounds for time: RX: 10 Thrusters (95/65) 10 Ring Push-ups Scaled: 10 Thrusters (65/35) 10 Push-ups   Mobility: Pec ART Couch Wall glute

160128 – WOD

    Warm up: 2-4 Mins Cardio 3 Mins Cindy   Skill/Strength: Rope Climbs   WOD: 8 Rounds for time: Rx: 12 Calories 24 Double-unders Rest 1 Min Scaled: 10 Calories 30 Jump Rope Competition: 15 Calories 30 Double-unders Rest 1 Min   Mobility: Calf Pole Spine Roll

160127 – WOD

    Warm up: 2-5 Mins Cardio Dynamic warm-up Lunging Hip Opener   Skill/Strength: Black: 6×1 Front Squat Red: Every 3 mins for 12 mins: 3 TnG Power Cleans   WOD: 20 min AMRAP: Rx: 3 Wall Climbs 40’ O/H KB Lunges (53/35) 10 Burpee Box Jump Overs (24”/20”) 40’ O/H KB Lunges (53/35) Scaled: …
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160126 – WOD

    Warm up: 2-5 Mins Cardio Obstacle warm up   Skill/Strength: Black: 5×3 Strict Press + Pull-up Red: EMOM 10 Mins – 2-5 Muscle-ups   WOD: 21, 15, 9 Reps for time: Rx: Shoulder to O/H (115/85) Pull-ups Scaled: Shoulder to O/H (50% of 1RM Push-Jerk) Ring Rows Competition: Shoulder to O/H (135/95) C2B …
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