Month: December 2019

12-11-2019

go hard! Str/Skill:14min2 Rep MaxPush Press WOD:8min Ladder3rds:3 Box Jump Overs1 Clean & Jerk3rds: 4 Box Jump Overs2 Clean & Jerks3rds:5 Box Jump Overs3 Clean & Jerks……….so on and so forth.(24/20,135/95)

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12-10-2019

Time is important Str/Skill: 10min EMOM5 Deadlifts@70% WOD:50 D/U, Kettlebell Swings, Situps40 D/U, Situps30 D/U, Kettlebell Swings, Situps.20 D/U, Situps10 D/U, Kettlebell Swings, Situps(53/35)

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12-9-2019

Dont hate it, master it. Ste/Skill:7×2+1+1Muscle Snatch+ Squat Snatch+ Hang Squat SnatchBuild  WOD: 13min AMRAP25ft Dumbbell Over Head Lunge12 Hand Release Push Ups6 Alt Dumbbell Snatch(50/35)

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12-5-2019

Gymnastics are fun Str/Skill:15minGymnastic Skill ProgressionPull UpsHand Stand Push UpsToe 2 Bar WOD: 50 Double Unders50 Pull Ups50 Hand Stand Push Ups50 Toe 2 Bar

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12-4-2019

Keep it simple….. Str/Skill:1a) 8×8 Strict Press1b) 8×8 Dumbell Curl WOD:10rds7 Push Press6 Kettlebell Swings5 Burpees(95/65,53/35)

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12-3-2019

It’s all a part of the plan. Str/Skill:Back Squats6 sets2×5@70%2×3@80%2×2@85-95%WOD:10min AMRAP12 Wall Balls10 Box Step Ups w/ball(20/14,24/20)

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12-2-2019

Let’s set some goals and crush them together. Str/Skill:7×2 Clean & JerkBuild to heavy WOD:”Elizabeth”21-15-9Power CleansRing Dips(135/95)

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