9.16.16

friday

Warm up

coach picks

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Partner WOD

For time:

100 DU

800 m run

50 HSPU’s

30 BMU

800 m run

100 DU

(all work can be split besides the runs *run together*)

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Cool down: 200 m walk

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Extra Credit:

Front Squat

3-3-3-3-3

9.6.16

pancakes with abs

warm up: 

coach picks

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Strength: 

Front Squat

1 RM

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WOD

21 cal AB

15 Snatches 115/75

9 BMU

REST 2 mins

9 BMU

15 Snatches 115/75

21 cal AB

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Cool down: 200 m walk 

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Extra Credit: 10 mins of handstand work

8.17.16

images (2)

warm up

coach picks

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Skill

freestanding handstand holds

and

ring dips

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WOD

AMRAP in 10 mins…..

40 burpee box jumps 24/20

40 pull ups

20 burpee box jumps 24/20

20 C2B pull ups

10 burpee box jumps 24/20

10 Bar Muscle ups

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Cool down: 

200 m walk 

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Extra Credit: 

MOBILITY- Lacrosse ball on pecs

8.13.16

WOD:

For time:

1600 m run

40 pull ups

15 deadlifts 275/185

800 m run

20 CTB

15 power cleans 185/125

400 m run

10 bar muscle ups

15 snatch 135/95

6.15.16

images

Warm up:

coach picks

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Mobility: shoulders

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WOD:

Gymnasty Chipper

50 AMSU

40 air squats

30 box jumps 24/20

20 HSPU

15 ring dips

10 Bar Muscle Ups

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Cool down: 200 m walk

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Extra Credit: 20 foot handstand walk