Thursday, October 22, 2015

Thursday 10/22/15 WOD

Strength
Bench press 5x3

Skill:
HS push-ups 
Ring dips

Conditioning:
JT
21-15-9
HS Push-ups 
Ring dips
Push-ups 

Wednesday, October 21, 2015

Wednesday 10/21/15 WOD

Skill:
Double unders

Conditioning:
WOD #1
Strong Man
4 rounds
1 min @ each
Sled push
Sledge hammer
Battle rope (20 on 10 off)

WOD #2 
40-30-20-10
Double unders
Sit ups
 

Tuesday, October 20, 2015

Tuesday 10/20/15 WOD

Strength:
Deadlifts 6x2 @ 80% of 1RM

Conditioning:
8 rounds
3 deadlifts
6 bar over burpees
9 pull-ups

Kara killing it last week with a 275 lb PR!

Thursday, October 15, 2015

Thursday 10/15/15 WOD

Strength of choice

Skill:
one legged squat 
HS push-ups 

Conditioning:
"Mary"
20 min AMRAP
5 HS push-ups
10 1 legged squats (alternating)
15 pull-ups

Is your name on the challenge board yet?  Get in here and give it a try!  



Wednesday, October 14, 2015

Wednesday 10/14/15 WOD

Strength:
Bench 5x6-8

Skills:
Double Unders
Ring dips

Conditioning: 
12 min AMRAP
5 ring dips
10 K2E
15 wall balls


 

Tuesday, October 13, 2015

Tuesday 10/13/15 WOD

Strength:
Hang Clean 3x3
Deadlift 3x3

Conditioning:
5 rounds for time:
12 deadlifts @ 115/65
9 hang power cleans @ 115/65
6 push jerks @ 115/65

Tuesday, October 6, 2015

Monday, October 5, 2015

Monday 10/5/15 WOD

Strength
Deadlift
3x3

Skill 
Double unders
HS push-ups

WOD
"Bradshaw"
10 rounds for time
3 handstand push-ups
6 deadlifts @ 225/155lbs
12 pull-ups
24 double unders