October 31, 2017

Warmup
500m Row
Squat Therapy 
Good Mornings  
20 Chin Ups 
Foam Roll

Partner WOD

30 min amrap

20 partner deadlifts 315- guys, 255 guy/girl, 205-girl/girl 

40 box jumps 

60 burpees

80 abmat sit-ups 

100 kb swings 

October 30, 2017

Warmup
500m Row
Squat Therapy
4 Dive Bombers
1:00m Plank

Skill
Backsquat 

Build to a 10 rep max

WOD
20 Min AMRAP

50 Air Squats
40 Alt DB Snatch 50/35 - put them back where you found them 
30 Power Wallballs
20 T2B
1 Rope Climb

October 27, 2017

Warmup
500m Row 
Squat Therapy
1:00m Plank
30 GHD back extensions 

Skill
12 Min Emom
Odd - 10 KB Swings   + 15 Air Squats
Even -  50 Double Unders 

WOD
5 Rds
14 OH Walking lunges 45/25
14 Groung to OH 45/25

14 HR Pushups

Breast Cancer Awareness / Pumpkin Carvin...

October 26, 2017

Warmup
400m Run
Squat Therapy
30 GHD Situps
1:00m Plank 

Skill

Box Squats 75 x 5 x 5

WOD

16 Min AMRAP:
5 HSPU
10 Ring Dips
15 Hang Cleans 155/105
20 Hollow Rocks 
25 Pull-Ups

Christmas Throwdown.. Make sure you sign up to be guaranteed a T shirt! 

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October 25, 2017

Partner wod 

35 min cap 

10-20-30-40... etc 

Thrusters 75/55

Box jump overs 24/20

Power Snatch 

Abmat Sit-ups 

October 24, 2017

Warmup
500m Row
Pushup Complex
4 Dive Bombers
1:00m HS Hold 

Skill
25 Min Cap 

6 Rds
20/15 Cal on AB/ ski/ or row if you did not row today! 
7 Squat Cleans 155/105
Rest 2 Minutes after every rd

WOD
10 Mins 
10 rounds for time of:

5 pull-ups

5 HR push-ups

 straight int...

October 22, 2017

Warmup
400m Run
Pushup Complex
1:00m Plank
4 Dive Bombers

Skill
Front Squat - build to a set of three

WOD - Fight gone different! 

5 rounds for time of:
20 wallballs 
20 sumo deadlift high pulls 75/55
20 box jumps 24/20
20 push press 
Row 20 calories
Rest 1 minute betwe...

October 20, 2017

Warmup
500m Row
Pushup Complex 
Good Mornings
4 Dive Bombers

 

WOD
50 Thrusters 45/35
50 Pullups 
50 Hollow Rocks 

50 Front Rack Lunges
50 T2B
50 Burpees
50 Wallballs 
150 Air Squats
* Farmers Carry down and back x 2 2/1.5 after every round 

October 19, 2017

Warmup
500m Row
Pushup Complex
Thoracic Spine Mobility 
Foam Roll

Skill
Build In Complex
1 Clean 
1 Hang Clean 
1 Front Squat 
1 Jerk 

WOD

6 Min AMRAP

6 Burpees
8 Deadlift 185/135
10 Pistols 

rest 2 minutes 

4 Min amrap 

4 Burpees
6 Deadlift 185/135
8 Pistols 
 


 

October 17, 2017

Warmup
400m Run
Pushup Complex
Good Mornings
Hip Mobility
Foam Roll

Skill

strict press - building to a heavy double 

WOD
21 Mins to complete as many rounds of 

9 Power Snatches 95/65

15 KB Swings 1.5/1

21 abmat situps 

2017 Toys for Tots Christmas Throwdown

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