Month: August 2018

9-1-2018

Small changes make big results Str/Skill: Deadlift 8×8 Build each set WOD: 18/9-30/15-42/21 Thrusters Pullups 75/55

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8-31-2018

Dont let one day stop the process Str/Skill: Bench Press 8×8 wide grip WOD: 150 Squats for time Every min on the min perform 3 Power Snatches (115/85)

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8-30-2018

Choose your own adventure, your doing both WOD 1: 5min Max Cal Row WOD 2: 5 min Max Tire Flips (Green/Black)

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8-29-2018

Show up on time, get to work, have fun, don’t complain! Str/Skill: Ramsey Complex 5×1 Squat Clean, Hang Squat Clean, Hi-Hang Squat Clean, Jerk WOD: 10min clock 10 Power Cleans 400m Run 30 Kettle Bell Swings 50 Push Ups 30 Single arm DB Thrusters Max Distance Run with remaining time (155/105,53/35,50/35)

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8-28-2018

Push harder Str/Skill: 8×8 Push Press @65-70% WOD: 21-15-9 Shoulder to Overhead Toe 2 Bar 135/95

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8-27-2018

One of few, but more than many. Str/Skill: Wall Balls & Box Jumps WOD: Kelly 5rds 400m run 30 Box Jumps 30 Wall Balls (24/20,20/14)

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8-25-2018

Saturday still counts Str/Skill: 8×8 Thruster, build above RX WOD: 10min amrap: 100M Run 3 Thrusters (135/95)

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8-24-2018

Its only 30 reps Str/Skill: 7×1 Squat Snatch WOD: “Isabel” 30 Snatches 135/95

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8-23-2018

Simple and destructive. Str/Skill: 1a) 5×10 GHD Situp, 1b) 5×7 Strict pullup WOD:7min Max Distance Weight carry 45/25 Hold it any way you like 5 burpees every time it touches the ground

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8-22-2018

Always nothing too much Str/Skill: Double Under Progression / 10min emom :45sec max, :15sec rest WOD: 800m Run 50 Double Unders 40 Wall Balls 30 Box Jumps 40 Wall Balls 50 Double Unders 800m Run (20/14,24,20)

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