Saturday, 14 April 2018

Warm up
400m run
10 kipping swings
10 GHD sit ups
3 wall walks

15:00 to establish 1RM in the Snatch

Partner WOD
3 rounds for time of:
Sled Push, 45/25 lbs, 200 m
20 Hang Power Cleans, 115/75 lbs
40 Shoulder Taps
80 Double Unders

Friday, 13 April 2018

Warm up
100 single unders
:45 Samson stretch, each side
:45 childs pose
10 cow/cat
10 superman
10 hollow rock

WOD
5 rounds for time of:
15 GHD Hip Extensions
15 Push Press, 95/65 lbs
15 GHD Sit-ups
15 Sumo Deadlift High-pulls, 95/65 lbs

Thursday, 12 April 2018

Warm up
Run 400m
BB only
5 good mornings
5 back squats
5 elbow rotations
5 strict presses
5 front squats

28:00 alternating EMOM
1st: 5 Deadlift (225/165)
2nd: 7 wall ball (20/14)
3rd:  9 TTB
4th: rest

 

Wednesday, 11 April 2018

Warm up
3:00 of foam rolling
100 double unders
3:00 of stretching (athlete's choice)

Strength
10:00 to establish 1RM for the overhead squat

WOD
"Elizabeth"
21-15-9
Clean (135/95)
Ring dip

Tuesday, 10 April 2018

Warm up
run 400m
10 abmat sit ups
10 box dips
10 kettlebell SDLHP (35/24)
10 superman
10 hollow rocks


Strength
10:00 Alt. EMOM
5 GHD Sit ups
5 HSPU

WOD
9-15-21-15-9
Kettlebell swing (53/35)
Box jump overs (24/20)

Monday, 9 April 2018

Warm up
100 single unders
then 3 rounds
5 kipping swings
1 wall walk
1 lap walking lunges

Strength
in 15:00 establish 3RM for front squat

WOD
Cindy
Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats

Important notes and Foundations!

IMPORTANT NOTES!!!

LEVEL 1 CANDIDATES!!!!

I need to know what classes you want ASAP.  As in by tomorrow!  I have 3. Hannah, Greg and Reggie.  I need to know the classes that the rest of you want to go to.  They want it on 1 email.  So send me that info, or you’ll miss out on this opportunity.

SHIRTS!!!!!

If you have not paid for your shirts, I need the money by next Thursday.  I only have about 1/4 of the money for the shirt orders, and I cannot put the money in for the second order until I get all the money.  The first batch of shirts will be dropped off next Friday, so I need the money before then to put in order numero dos.

FOUNDATIONS!

Tomorrow is foundations at 0830.  Then the Saturday WOD.  If you have people who are interested, or are interested yourself, get yourself there.