Month: July 2017

170801 – “Sinking Ship”

  Warm up: 4 Min Coach Led Shuttle-runs Straddle Hip Openers   Skill/Strength: Back Squat 10-8-6-4-2 71%-76%-81%-86%-91%   WOD: 9 Rounds for time of Rx: 7 Thrusters (95/65) 7 Burpees 7 Pull-ups *Row 35//25 Cals after every 3 rounds. Scaled: 7 Thrusters (40%) 7 Burpees 7 Ring Rows *Row 35//25 Cals after every 3 rounds. …
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170731- “Running Randy”

  Warm up:  Dynamics Running with Jump rope skill Skill/Strength: 5 Rounds for Max Reps of 200M run (easy pace) Max Strict HSPUs (scale with push-ups) WOD: 5 Rounds for time Rx: 400M Run 15 Power Snatches (75/55) Scaled: 300M Run 15 KB Swings Mobility: Calf Pole IT/FR

170728 – “Open Test”

Warm up: 400M Run Cindy Relay WOD: 20 Min AMRAP- RX: 50 Wallball Shots 50 DUs 40 Box Jumps (24/20) 40 Toe to Bar 30 C2B 30 Bar Facing Burpees 20 Cleans (135/95) 20 Jerks (135/95) 10 Snatches (135/95) 10 Ring Muscle-ups Scaled: 50 Wallball Shots 50 Singles 40 Box Jumps 40 Toe to Pole …
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170727 – Strength Day

Warm up: Lateral Drills Complex Breakdown WOD: A) 6x 1+1+1 Hang Clean + Front Squat + Jerk B) 5×3 Pause Front Squat Mobility: Glute LAX Quad LAX

170726 – “Rally Race”

Warm up: 5 Min Double-under battle Barbell Warm up Skill/Strength: 6×1 Deadlifts WOD: 20 Min AMRAP 100M Run 10 Sit-ups 20 Double-unders *Scale with 2x Singles Mobility: Calf LAX DD/Cobra


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