Month: October 2017

11-1-2017

Take a pic, post it, and share you journey. Str/Skill: 6×3 Back Squat find 2 rep max WOD: 9 min anrap; 7 Hang Power Cleans, 13 Pull-ups, 25 AirSquats.(135/95)

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10-31-2017

Spooky, that we arent going to have evening classes. Str/Skill: 1a) 5×10 GHD situps, 1b) 5×10 Hip Extensions WOD: 3rds; 14 Dumbell Snatches, 21 Wall Balls, 14 Slam Balls (50/35,20/14,30/20)

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10-30-2017

Make the most of the time you have Str/Skill: 6×5 Push Press WOD: 21-15-9 Burpee Box Jumps & STO (24/20,135/95)

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10-28-2017

Beyond is where you need to go. Str/Skill: 5×3 Banded Bench Press above 80% WOD: 30-20-10; Pull ups, Box Jumps, Power Cleans (24/20,95/65)

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10-27-2017

Be ready to work, and listen Str/Skill: 10 min Thruster techniques WOD: 18 min ladder; 20 Wall Balls & 10 Thrusters(95/65), 20 Wall Balls & 8 Thrusters (115/80), 20 Wall Balls & 6 Thrusters (135/95), 20 Wall Balls & 4 Thrusters (155/105), 20 Wall Balls & 2 Thrusters (165/115)

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10-26-2017

Its not hard, its just not easy. Str/Skill: Turkish Getup 5×2 WOD: 30 Cal row, 30 HRPU, 30 HSPU, 30 Strict Press (45/35)  

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10-25-2017

Ita gonna be a bootyful day. Str/Skill: 6×3 Banded Deadlifts @75-80% WOD: 10rds: 10 Kettlebell Swings, 10 Goblet Squats, 10 Lunges (53/35)

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10-24-2017

No one likes it, doesnt mean you shouldn’t Str/Skill: 6×3 Overhead Squat 3 rep max WOD: 9/18, 7/15, 5/12 ; Overhead Squats & Toe-To-BarĀ  (135/95)

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10-22-2017

Lets keep improving Str/Skill: 1a) 5×7 Strict Pullups 1b) 5×10 Ring Dips WOD: 5rds; 50 D/U, 25 Push Press (75/55)

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10-21-2017

Mix it up Str/Skill: Muscle Up progression WOD: 50-40-30-20 Push press, Dumbell Snatch, Lunges (45/35,50/35)

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