Month: January 2020

2-1-2020

We gotta work even harder Str/Skill:5 sets1 Snatch high Pull1 Power Snatch1 Snatch BalanceBuild WOD:21(42)-15(30)-9(18)Dumbbell SnatchBox Jump Overs(Wall Balls)50/35,24/20,20/14

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1-31-2020

Scaling is a good thing Str/Skill:1a)5×8 Bent Over Row1b)5×10 GHD SitupsScale as needed forunbroken reps WOD:24-21-18-15-12-9Kettlebell Swings (53/35)KB Front Rack Lunges

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1-30-2020

2x’s the fun Str/Skill:10min EMOMMin 0-3: 3 Squat Cleans @65%Min 4-7: 2 @75%Min 8-10:1@85%WOD:7min AMRAP5 HRPU1 50Ft Sprint(2-25ft distances)

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1-29-2020

Beat the cap Str/Skill:15minSumo DeadliftBuild to a 2rep Max WOD: 10rds5 Burpees7 KB SDHP9 Box Jumps(53/35,24/20) 16min time cap  

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1-28-2020

The hardest part is showing up…..said they guy who didnt show up Str/Skill:6×5 Push Press@75% 1RM WOD:9min AMRAP15 Wall Balls5 Shoulder to Overhead(20/14,135/95)

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1-27-2020

Chance to get better are all around you. Str/Skill:14min to find3Rep MaxFront Squat WOD:5rds8 Thrusters12 Toes 2 Bar24 Double Unders(95/65)

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1-25-2020

Bring a friend, your gonna want help Str/Skill7x5Bench Press@80% WOD:In Pairs 25 Cal Bike Each50 Pull Ups50 SDHP (95/65)100 HRPU100 Power Cleans (95/65)200 Situps200 Double Unders

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1-23-2020

The long road is worth it. Str/Skill: 5 Sets4 Reps 60%1RMAgainst Black Bands Reps should be Explosive WOD:50 Lunge Buy In21-15-9Box JumpsKettlebell Swings(53/35)

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1-22-2020

Comparison isnt always bad. Str/Skill: 1a) 5×7 Strict Pull Ups1b) 5×10 Weighted Push Ups Use bands for unbroken sets Push Ups must be GOOD form WOD:1000M Row75 Thrusters (75/55)

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1-21-2020

Weak parts need fixing Str/Skill:13 min ClockStrict Press3rep Max WOD:13min AMRAP10L/10R DumbbellShoulder to Overhead10 Toe 2 Bar(50/35)

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