November 30, 2017

Warmup
500m Row
30 GHD Back Extensions

20 Strict Pullups
1:00m Plank

Skill 

Backsquat 
8x2
building each set 

WOD

8 Min AMRAP
40 Double Unders
4 Snatches 135
4 Bar Facing Burpees
rest 1 Min
4 Min AMRAP
20 Air Squats 
4 Snatches 
4 Bar Facing Burpees


 

November 29, 2017

Warmup 

500m row 

1.00 m plank 

4 dive bombers 

30 hollow rocks 

WOD 

500m row 

50 pull-ups 

500m row 

50 burpees 

500m row 

50 thrusters 135 

500 m row 

50 T2B

500m row 

50 jerks 

500m row 

November 27, 2017

Warmup
Good Mornings
Pushup Complex
4 Dive Bombers
30 god back extensions

Skill

Front Squat 5x3 - building 

WOD 

Back to fundamentals 
9 rds
9 Air Squats
9 Front Squats 
9 OHS
9 Strict Press
9 Push Press
9 Push Jerks
9 SDHP
9 Deadlifts
9 Hang Cleans 

*can not drop...

November 23, 2017

Classss are at 8:00 and 9:00am. 

Come ready to work 

November 22, 2017

Warmup 

1:00m on AD 

Push-up complex 

Squat therapy 

4 dive bombers 

Skill 

Deadlift - build to a heavy set of 5 

Wod 

6 min amrap 

9 power cleans 155/105

9 box jumps 30/24

Rest 2 minutes 

5 min amrap 

6 power cleans 185/135

6 box jumps 

3 min amrap 

Power cleans 225/155

November 21, 2017

Warmup 

500m row 

15 chin ups

1:00m plank

Skill

20 min EMOM

1- 250/200m row

2- 20 alt db snatch 

3- down back x 2 

4- 20 db ohs (goblet)

Wod 

7 min amrap

7 HR push-ups 

14 abmat sit-ups 

21 Air squats 

November 20, 2017

Warmup
squat therapy 

good mornings
1:00m plank

4 drive bombers 

Skill 

10 min emom

Even - 10 burpees

Odd - max pull-ups 

*score is pull-ups 

Wod 

Unbroken 

10-20-30-40-etc 

Wallballs

Kb swings 

Double unders (2x single unders)

* have to complete movements unbroken. If you break up...

November 17, 2017

Warmup
500m Row
Good Mornings
Pushup Complex
10 Ring Dips

Skill
Push press- build to a heavy set of 5 


WOD

20 min amrap 

10 deadlifts 135/95

15 box jump overs 

20 abmat sit-ups 

250 m row 

20 hollow rocks 

15 T2b

10 hspu 

November 16, 2017

Warmup
1:00m on AD
15 Chin Ups
4 Dive Bombers
30 GHD Back Extensions

(0:00-10:00)

10 Min EMOM

Odd - 1 Rd of Cindy
5 pullups 
10 Pushups 
15 Air Squats 

(15:00-21:00)

50 Thrusters 95/65

Max Double Unders

*Score is Double Unders

(25:00-32:00)

7 Min AMRAP

3 bar Facing Burpees

7 Ha...

November 15, 2017

Warmup 

500m row

Push-up complex 

Squat therapy 

Good mornings 

30 GHD sit-ups 

Skill 

20 mins to complete 

4 rds

12 strict pull-ups 

12 ring dips 

10 bench press 135/95

:30 sec L-sit hold 

WOD

6 min amrap 

20 double unders 

15 Russian kb swings 

10 goblet squats 

Rest 2 minutes 

20 doub...

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