11.28.16

hohoho

Warm up

coach picks

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Skill/Strength: 6 sets

1 power snatch

1 touch and go squat snatch 

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WOD:

20 min AMRAP

20 wall balls 20/14

20 DU’s

20 power snatches 75/55

20 DU’s

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Cool down: 200 m walk 

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Extra Credit:

10 min EMOM

3 Muscle ups

6 ring dips

9.23.16

wallballs

Warm up

coach picks

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Skill/Strength

Build to a heavy power snatch

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WOD:

5 rounds

45 sec AB cals

15 sec rest

45 sec DU’s

15 sec rest

45 sec Wall balls 20/14

15 sec rest

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Cool down: 200 m walk

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Extra Credit: MOBILITY FOR 10 mins

9.7.16 MAGGIES WOD

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Warm up

Maggies choice- 2 rounds of:

20o m run

20 slam balls

perfect stretch

5 burpees

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Skill:

kipping pull up

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WOD

5 rounds

20 wall balls 20/14

200 m wall ball carry

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Cool down: 200 m walk

8.19.16

crying

warm up

coach picks

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Strength: 

Front Squat w/2 sec pause

3-3-3-3-3-3

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WOD

For time:

50 cal AB

50 T2B

50 wall balls 25/18

50 cal row

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Cool down: 200 m walk 

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Extra Credit: 

practice freestanding handstand push up

8.1.16

images7Z10T0CG

Warm up:

coach picks

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Strength:

Back Squat 5 x 10 add 5 lbs each set

rest 60 secs

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WOD:

3 rounds

7 Squat Snatch 135/95

21 wall balls 20/14

7 bar muscle ups

21 wall balls 20/14

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Cool down:

200 m walk

7.14.16

IMG_3491Cassies Babyshower

warm up

coach picks

____________________

Mobility:

your choice

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WOD:

2 rounds

60 wall balls 20/14

50 t2b

40 cal Assault bike

rest 6 mins between rounds

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cool down: 200 m walk

4.25.16 1 rep max OHS

dont lose that butt

warm up

Coach picks

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Strength: 12 mins to find__

OHS 1 rep max

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WOD:

21-15-9-6-3

Wall balls 20/14 to the 11’/10′ targets

DU

pull ups

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Cool down:

200 m walk

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Extra Credit: 20 pistols

2.19.16 Fight Gone Bad

skys the limit

Warm up:

coach picks

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Mobility:

shoulders with bands

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WOD:

Fight Gone Bad

3 rounds of:

1 min ME work at each station

Wall Balls 20/14

SDHP 75/55

Box jumps 24/20

push press 75/55

row for cals

1 min REST

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Cool down: 200 m walk

12.30.15

new years 2

Warm up:

coach picks

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Mobility:

shoulders

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WOD:

For time:

50 KB Swings 70/53

50 pistols

50 t2b

50 Wall balls 20/14

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Cool down:

200 m walk

12.10.15

holidayeating

warm up:

coaches choice

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Skill/Mobility:

Bridge with box:

1) place feet on box. Use higher box if less mobile.

2) Adjust shoulders to stack over wrists

3) lock out elbows

4) extend knees and hips fully

5) fingers/toes facing forward in same direction

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WOD:

12 min AMRAP

15 hang power snatch 95/65

20 wall ball 20/14 @ 10′ & 9′

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Cool down:

20o m walk

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Extra Credit:

15 chest to bar pull ups