Month: July 2016

160730 – Sat WOD

  9am: 18 Min AMRAP In teams of 2 Athlete #1 runs 200M with a Sandbag Athlete #2 performs max reps of: 10 Push-ups 10 Sit-ups 20 Air Squats 11am: 18 Min AMRAP 200M Run 10 Push-ups 10 Sit-ups 20 Air Squats

160729 – WOD

    Warm up: 5 Minutes cardio PVC warm up O/H Squat Breakdown Dip Breakdown   Skill/Strength: 3x Max Effort Ring Dips   WOD: 4x 3Min AMRAPs with 1 Minute Rest between Rx: 12 O/H Squats (95/65) 12 Pull-ups Scaled: 12 O/H Squats (45/35) 12 Ring Rows Competition: 12 O/H Squats (115/85) 12 C2B Pull-ups …
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160728 – WOD

    Warm up: 5 Minute Cardio Barbell warm up   Skill/Strength: 6×2 Deadlift   WOD: 21, 15, 9 Reps for time: Rx: Cal row Push Press (135/95) Scaled: Cal row Push Press (60% 1RM) Competition: Cal row Push Press (155/105)   Mobility: Ham Pole Double Pigeon Shoulder to Shouler LAX

160727 – WOD

    Warm up: 5 Minutes cardio Burpee Leapfrog   Skill/Strength: Double-under challenge   WOD: 5 Rounds for time Rx: 20 KB Swings (53/35) 20 Jumping Lunges 20 Sit-ups 60 Double-unders Scaled: 20 KB Swings (35/20) 20 Lunges 20 Sit-ups 60 Jump Rope Competition: 20 KB Swings (70/53) 20 Jumping Lunges 20 GHD Sit-ups 60 …
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160726 – WOD

    Warm up: 5 Min Cardio before class Lateral Drills Rope Climb Breakdown Clean Breakdown   Skill/Strength: 6 Minutes Build to Power Clean Weight   WOD: 15 Min AMRAP: Rx: 1 Rope Climb 2 Power Cleans (205/145) 3 Strict HSPUs Scaled: 1 Rope Climb MOD 4 KB Swings or Power Cleans @ 70% 6 …
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