12.10.16

warm up:

coach picks

______________

Mobility:

wrists

_____________________

WOD:

3 rounds for time:

75 DU

200 m farmers carry 70/53 

_______________________________

Cool down: 200 m walk 

_______________________

Extra Credit: 200 m walking lunges

11.28.16

hohoho

Warm up

coach picks

_____________________

Skill/Strength: 6 sets

1 power snatch

1 touch and go squat snatch 

_________________________________

WOD:

20 min AMRAP

20 wall balls 20/14

20 DU’s

20 power snatches 75/55

20 DU’s

___________________________

Cool down: 200 m walk 

__________________________

Extra Credit:

10 min EMOM

3 Muscle ups

6 ring dips

9.16.16

friday

Warm up

coach picks

______________________

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*)

______________________________________

Cool down: 200 m walk

________________________________

Extra Credit:

Front Squat

3-3-3-3-3

8.24.16

new outfit

warm up

coach picks

_____________________

Skill/Gymnasty

3 rounds

10 strict t2b

15 ft. handstand walk

rest 1 min

______________________________

WOD

3 rounds for time

30 DU

21 wall balls 20/14

30 DU

15 box jumps

30 DU

9 KB snatch 70/53

____________________________

Cool down: 200 m walk

____________________________

Extra Credit: Shoulder MOBILITY

7.29.16

images2CUPXKBF

Warm up:

coach picks

______________________

Strength:

DB strict press

3x till failure with a moderate weight for you!

___________________

WOD:

2 rounds for time:

1000 m row

50 DU

25 HSPU

_____________________

Cool down: 200 m walk

__________________________

Extra Credit: 3 sets ME plank holds

7.13.16

IMG_0227

Warm up

coach picks

_______________________

Gymastics:

practice L sits and freestanding handstand holds

_____________________

WOD:

For time:

50 V ups

50 DU

50 cal row

50 DU

________________________

Cool down: 200 m walk

7.7.16

myprecious

warm up

coach picks

___________________

Mobility: 

Work on you! 

____________________

WOD

200 DU

100 dumbbell squat snatches 70/50

200 DU

________________________

Cool down: 

200 m walk 

___________________

Extra Credit: 

6 sets

100 m sprints 

30 secs rest between 

6.23.16

jesus

Warm up:

Coach picks

_______________________

Mobility: lats

_________________________

WOD:

For time:

200 DU

8 Snatch 95/65

6 OHS 95/65

100 DU

6 Snatch 135/95

4 OHS 135/95

50 DU

4 Snatch 155/105

2 OHS 155/105

25 DU

________________________________________

Cool down: 200 m  walk 

___________________________

Extra Credit: ME hold in the bottom of air squat

6.13.16 1 RM BackSquat

get big

Warm up:

coach picks

_____________________

Strength: 1 RM Back squat 

__________________________

WOD:

For time: 

50 DU

15 OHS 135/95

50 DU

30 OHS 135/95

50 DU

15 OHS135/95

50 DU

____________________________
Cool down: 200 m walk 

6.3.16 1 RM Front Squat

interesting

Warm up:

coach picks

______________________

Strength: 1 RM Front squat

__________________________

WOD:

50-40-30-20-10

Wall Balls  20/14 to the 10/9

DU

________________________________

cool down: 200 m walk