Tuesday 08 August 2017

Warm up

Jog 400m
2 laps side shuffle
1 lap lunge stretch
1 lap kick walk

3 rounds

5 PVC thrusters
5 hand release PU
5 Hollow rocks
5 pull ups

Strength

Front Squat
3x5
60/65/70% 1RM

METCON

5 rounds for time of: 12 Wall Balls, 20 lbs 12 Toes To Bars

Monday 07 August 2017

Warm up

500m Row

1 lap inch worm

1 lap burpee Broadjump

2 laps carioca

3 rounds

10 PVC Overhead squat

10 lunges

10 kip swings

MetCon

For time: 20 Thrusters, 95/65 lbs 20 Sumo Deadlift High Pulls, 95/65 lbs 20 Push Jerks, 95/65 lbs 20 Overhead Squats, 95/65 lbs 20 Front Squats, 95/65 lbs At the start of each minute do 4 Burpees

Saturday 05 August 2017

0800 Foundations Class

1000 Partner WOD

AMRAP 5
Farmer Carry 2 KB Down and Back 53/35 lbs
Air Squats
Rest 1 minute

AMRAP 5
50 Double Unders
KBS 53/35 lbs
Rest 1 minute

AMRAP 5
200m Row
Burpees

You and your partner will switch back and forth between the 2 movements for the 5 minutes. Keep track of # of reps of Air Squats, KBS, Burpees for your score

Friday 04 August 2017

Angie

100 Pull ups
100 Push ups
100 Abmat sit ups
100 Squats

Thursday 03 August 2017

Strength

Squat Snatch
3x5
60/65/70% 1RM

METCON

100 Burpees for time

Wednesday 02 August 2017

Skill

15 min EMOM
5 Hand Stand Push Ups

Scale as necessary.  Focus on form and building technique on the wall.

METCON

Grace

30 Clean and Jerks 135/95 lbs


Sorry this is so late.  I thought I had already posted this.

1130 Canceled.

Sorry, I was trying to avoid this, but Im going to have to cancel 1130.  We will be back on scheduled tomorrow.