8.19.16

crying

warm up

coach picks

_______________________

Strength: 

Front Squat w/2 sec pause

3-3-3-3-3-3

___________________________

WOD

For time:

50 cal AB

50 T2B

50 wall balls 25/18

50 cal row

_________________________________

Cool down: 200 m walk 

____________________________

Extra Credit: 

practice freestanding handstand push up

8.10.16

images8OMOLOG5

Warm up: coach picks

__________________

Skill:

handstand push ups

___________________

WOD:

For time:

20 T2B

40 burpee box jump overs 24/20

20 T2B

60 shoulder to OH 95/65

20 T2B

80 DU

______________________

Cool down:

200 m walk

7.14.16

IMG_3491Cassies Babyshower

warm up

coach picks

____________________

Mobility:

your choice

______________________

WOD:

2 rounds

60 wall balls 20/14

50 t2b

40 cal Assault bike

rest 6 mins between rounds

__________________

cool down: 200 m walk

7.6.16

uncle sam

Warm up:

coach picks

_____________

Mobility:

psoas and lats

_______________

WOD:

AMRAP in 3 min

3 squat cleans 155/105

6 C2B

9 T2B

rest 2 min

AMRAP in 6 min

6 squat clean 155/105

9 C2B

12 T2B

rest 2 min

AMRAP in 9 min

9 squat cleans 155/105

12 C2B

15 T2B

_____________________

Cool down:

200 m walk

6.8.16

enemy

Warm up:

coach picks

_____________________

Skill: t2b (learning how to kip it)

_____________________

Partner WOD for TIME.

200 cal AB

200 slam ball 25/20

100 cal AB

100 AMSU

50 cal AB 

50 t2b

___________________________________

Cool down: 

200 m walk 

5.18.16

ex

Warm up

coach picks

_________________________

Mobility:  shoulders

______________________________

WOD:

For time: 

100 DU

50 air squats

100 DU

50 t2b

100 DU

*Every 3 mins stop what you’re doing for a 100 m sprint*

__________________________

Cool down: 

200 m walk 

_________________________

Extra Credit: 

Mobility for remainder of your stay

2.4.16

booty

Warm up

coach picks

_______________

Strength

Back Squat

40% x 5, 50% x 5, 60% x 5

_____________________________

WOD:

15-12-9-6-3

T2B

thrusters 95/65

________________________

Cool down: 200 m walk then psoas with a kettlebell

1.26.16

gain train

Warm up

coaches choice

____________________

Strength:

Back Squat

75% x 5, 85% x 3, 95 % x 1+

____________________

WOD:

12 min AMRAP:

9 front squats 155/105

7 jerks 155/105

5 T2B

_____________________________

Cool down: 200 m walk

1.11.16

ttb

Warm up:

Coaches choice

_______________________

Strength:

Deadlift

65% x5, 75% x 5, 85% X 5

_____________________

WOD:

21-15-9

OHS 75/55

C2B 

21-15-9

Power Snatch 75/55

T2B

________________

Cool down: 200 m walk 

12.30.15

new years 2

Warm up:

coach picks

_____________

Mobility:

shoulders

________________

WOD:

For time:

50 KB Swings 70/53

50 pistols

50 t2b

50 Wall balls 20/14

___________________________________

Cool down:

200 m walk