Wednesday 08/01/2018
Strength: Shoulder Press 4 x 4 @80% WOD: 6 Rounds for Time 5 Burpees 10 Shoulder-to-OverHead 135/95 20 Sit-Ups
Month: July 2018
Tuesday 07/31/2018
Tuesday Strength: Back Squat 6×4 @85% WOD 27-21-15-9 Wallballs Cal Bike Front Squats 115/75
Monday 7/30/18
Strength Bench 5×5 @ 80% WOD 15 min AMRAP 50 Double Unders 10 pull ups 10 Thrusters 95/65
Friday 7/27/18
“Wittman” Hero WOD 7 Rounds For Time 15 Kettlebell Swings (1.5/1 pood) 15 Power Cleans (95/65 lb) 15 Box Jumps (24/20 in) U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, […]
Thursday 7/26/18
Skill/Strength 5×3 OHS start light work on form and increase weight if form is good WOD 100 Double Unders 75 Snatches @ 65/45 50 Slam Balls 25 Hand Stand Push […]
Wednesday 7/25/18
Warm Up as Class WOD 25 min EMOM 3 Deadlifts 3 evil wheels w bar 3 hand release pushups weight % 75,80,85,90 of max
Tuesday 7/24/18
Skill/Strength Work on Rope Climbs WOD 10 min AMRAP 5 Toes to Bar 5 Burpees 3 min rest 3 mile assault bike score will be rounds and time on bike
Monday 7/23/18
Skill/Strength Double under work WOD 5 RFT 10 Cleans 135/95 Sled Push 90/50
Friday 7/20/2018
“PUENTES” For Time -7 Wall Walks -503m Run with Partner -21 Burpee box Step-ups with Partner -503m Run with Partner -20 Kettlebell Swings -503mRun with Partner -15 Over head Walking […]
Thursday 7/19/2018
Strength/Skill 5×5 Touch and Go Snatch (unbroken) as heavy as possible while keeping proper form. WOD 20 min CAP Complete -100 Air Squats -1500m Row -100 Wallballs 20/14 -50 Cal. […]