WOD

170807 – “Nasty Girls”

Warm up: 500M Row HPC Breakdown 3 Rounds NFT 8 HPC w/ empty bar 8 Kip/Scap 16 Jumping Lunges Skill/Strength: EMOMx10 5 Hang Power Cleans WOD: 3 Rounds for time Rx: 50 Air Squats 7 Ring Muscle-ups 10 Hang Power Cleans (135/95) Scaled: 50 Air Squats 7 Burpee Over Bar 10...

170805 – Sat WODs

  9am: In Teams of 2 for time 100 Wallball Shots 50 T2B 100 KB Swings 50 Box Jumps 100 Double Unders 50 Cal Row 800M Team Run   11am: For time 50 Wallball Shots 25 T2B 50 KB Swings 25 Box Jumps 50 Double Unders 25 Cal Row 800M...

170804 – “Diane’s Ride”

  Warm up: 4x :30 on :30 of Cal Bike/Row 3 Rounds NFT 10 Barbell Strict Press 10 Barbell Goodmornings 5 Burpees Over Bar Skill/Strength: 5×5 Strict Press WOD: For time Rx: 25/20 Cal Bike Buy-in 21,15, 9 Reps each of Deadlifts (225/155) HSPUs 25/20 Cal Bike...

170803 – “As You Wish”

Warm up: 400M Team Medball Run Medball Toss Skill/Strength: Post WOD Sprints 10 Min EMOM for 100’ WOD: For time Rx: 800M Sandbag Carry (100/50) 40 Burpees 200M Front Rack Carry (53s/35s) 20 GHD Sit-ups 200M Farmers Carry (53s/35s) Scaled: 800M Sandbag Carry (50/30) 40...

170802 – “Alverstone”

Warm up: 400M Run Lateral Drills Power Clean Breakdown Skill/Strength: 10 Mins build to Heavy Single Power Clean WOD: 7 Min AMRAP Rx: 1,2,3,4,5,6… Power Clean (165/115) 30 Double-unders Scaled: 1,2,3,4,5,6… Power Cleans (70%) 30 Single Jump Rope Cashout: 3 Rounds NFT...

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...

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...

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...

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...

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...

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