Friday 10/28/2016
Sam’s Farewell WOD k9 Rounds 155 lbs/105 lbs 8 Floor Press 6 Deadlift 4 Hang Cleans 2 Shoulder to Overhead End of conex & back with 1 KB (partner) 53/35 […]
Joseph
Thursday 10/27/2016
WOD: Fran 21-15-9 Thrusters 95/65 Pull Ups Then… ROMWOD 30 minutes
Wednesday 10/26/2016
HEAVY LIFTING DAY 20-25 minutes Clean & Jerks Heavy Singles 1-1-1-1-1-1 Then.. Rest of time Front Squats Heavy Singles 1-1-1-1-1-1 Go as heavy as possible while maintaining good form.
Tuesday 10/25/2016
Strength: Bench Press 5 x 5 Progressive load End with a heavy set of 5… Push Yourself! WOD: 20 minute AMRAP 5 Toes 2 Bar 10 Push Ups 15 Lunges (walking […]
Monday 10/24/2016
WOD: For Time: 27 Calorie Row 21 Deadlifts 225/155 15 Burpee Box Jump Overs 24/20 9 Shoulder to Overhead 165/110 Strength Work: Sled Push & Farmer Carry
Thursday 10/20/2016
WOD: 30 minute Time Cap BUY IN: 2 Towers 5 Rounds 16 OH Plate Lunges 45/25 (walking or in place) Sled Push w/ no weight (end of conex and back) […]
Wednesday 10/19/2016
WOD #1: 10 minute EMOM Even Minutes: 3 Back Squats @ 75% of 1 RM Odd minutes: 20 Double Unders WOD #2: 20 minute CAP 21-15-9 Deadlifts 225/155 800m Run Cap […]
Tuesday 10/18/2016
Strength: Press Complex: 12 min EMOM 3 Strict Press 2 Push Press 1 Push Jerk @ 70% of 1 Round Max, Shoulder Press WOD: “Jackie” 1000m Row 50 Thrusters 45/35 […]
Monday 10/17/2016
Warm Up: First… Skill work with empty bar 20 Clean Pulls 20 Clean High Pulls 20 Front Squats 10 Squat Cleans Then… 3 Rounds (not for time) Run (end of […]
Friday 09/02/2016
WOD: 5 Rounds For Time 6 HSPU 1 Tower Run 12 Slam Balls 30lb/20lb 750m Row Then… Slide into the weekend like… REMINDER: Gym will be closed on Monday, 09/05/2016. […]