Wednesday, 3-16-16
Strength:
Bench Press 5X3 @ 80%
50 Burpees
200m Sandbag run 20/10
40 Seated Med Ball Twists 20/14
200m Sandbag run
30 Kettlebell swings, 2/1.5 pood
200m Sandbag run
20 Toes to bar
200m Sandbag run
10 Handstand push-ups –
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Monday, 8-19-19
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Please bring in your own sweat towels. Every 1:30 for 6 sets 2 Behind the neck push press +1 Snatch Balance For Time: 30 C2B 400m Run 15 OHS 135/95 800m Run 15 OHS 400m Run 30 C2B *16 min Cap*
Monday 8-17-15
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20 Min EMOM: EVEN: 3 TnG Power Snatch 70-75% 1 RM ODD: 5-10 Strict Pull up 12 min AMRAP: 50 Goblet Squats 53/35 40 Cal Row 30 HR Push Ups 20 Wall Balls 20/14 10 Power Cleans 185/135 *Scale as needed*
Saturday, 12-7-19
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150 D/Us 100 Wall Balls 20/14 50 Hang Power Cleans 95/75 100 Hollow Rocks 150 D/U’s
Saturday, 1-4-20
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Dodgeball and then skills. 3 Rounds 1 Min- Med Ball Twist 20/14 1 Min- Deadlift 95/65 1 Min- Med Ball Clean 20/14 1 Min- DB Snatches 50/35 1 Min- Weighted Walking Lunges 1 Min – Rest
Friday, 8-17-18
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Warm up 3 RDs 10 DB Push Press 7 Burpee 5 Pull Up 20 Min to complete 5-5-5-5 Strict Press 3-3-3-3 Push Press 2-2-2-2 Split Jerk Open Workout 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/80 10 Ring M/U (10 Pull Up & 10 Dips)
Monday, 10-8-12
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PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 20m Handstand Walks….can’t do it? Get a partner to walk with you. Handstand wall walks Handstand holds 5.R.F.T. 2 Rope Ascents 6 Renegade Rows 10 D.B. Thrusters