Month: August 2017

170901 – “Frog Legs”

  Warm up: Rowling Lunging Hip Openers Skill/Strength: 8×2 Front Squats WOD: For time Rx: 20 Lunges (135/95) 20 Front Squats (135/95) 20 Box Jumps (30”/24”) Scaled: 20 Lunges 20 Air Squats 20 Box Jumps (12”) Mobility: Couch Fire Log Quad LAX

170831 – “Midline Mayhem”

Warm up: 4:00 for Quality 20 Shoulder Taps 30’ Crabwalk 10 Down-ups Pause Jerk Breakdown Skill/Strength: 8×2 Pause Push Jerk *Pause 2 Seconds on dip, and 2 Seconds on catch WOD: For time Rx: 50 T2B 100 Push-ups 200M Farmer Carry (70/53s) Scaled: 50 T2P 100 Incline Push-ups 200M Farmer Carry (70/53s) Mobility: Calf LAX …
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170830 – “Burpin’ Helen”

  Warm up: DU Battle Mini Cindy Relay Skill/Strength: Post WOD Conditioning 100/75 Cal Bike, every 2 minutes perform 50 Double-unders WOD: 3 Rounds for time Rx: 400M Run 21 KB Swings (53/35) 12 Burpees Scaled: 300M Run 21 KB Swings (35/25) 12 Burpees Mobility: Lat Band Calf Pole

170829- “Girl of all Girls”

  (Compare to 160829) Warm up: 400m Windsprints Snatch Breakdown 3 Rounds: 5 Snatch Balance w/3 second pause at bottom 6 Burpee Over Bar 7 Kip/Scap Skill: Skin the cats WOD: Rx: 5 Min AMRAP 1, 2, 3, 4, 5 Muscle-ups Squat Snatch (165/115) 3 Min Rest 4 Min AMRAP: 7 Thrusters (165/115) 7 C2B …
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170828 – “Gladiator”

  Warm up: 400M Run or 500M Row Dynamic Warm up Skill/Strength: 10,8,6 Back Squats 63%, 68%, 73% WOD: 3 Round for time Rx: 10 Dumbbell Push Press – Left (50/35) 10 Dumbbell Push Press – Right (50/35) 10 DBall Cleans (100/80) 20 Sit-ups Scaled: 10 Dumbbell Push Press – Left (25/12) 10 Dumbbell Push …
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