Tuesday Oct 29th

Skill: 

Splits practice. 

Strength:

Bench

5 L,M,H

WOD: 

"Dianne"

21-15-9

Dead lift (225/155)

HSPU

Let's get you WOD on! ;)

Monday October 28th

Warm up:

500m row

25 pull ups

25 squats 

25 pass thoughs

Skill:

Back Squat

L/M/H

WOD:

"Morrison"

50-40-30-20-10

Wall balls (20/14)

Box Jumps(24/20)

KBS (54/35)

Friday October 18

WOD: Fight Gone Bad

3 rounds- 1 minute at each station with a minute rest

Wall Balls

Box Jumps

Sumo Deadlift High Pull

Push Press

Row for calories

Rest 

Your score is the total reaps/calories of everything added together. 

 

Wednesday October 16

Warm Up:

3 Rounds of CINDY

5 pull Ups

10 Push Ups

15 Squats

Skill:

50 Pistols

WOD:

Go for PR

FRAN

21 - 15 - 9

Thrusters

Pull Ups

Quick Paleo Pancake Recipe That is Amazing!

2 Bananas (ripe)

4 eggs

1 teaspoon baking soda

1 teaspoon cinnamon

1 tablespoon coconut butter / butter

1 tablespoon almond butter

1 tablespoon vanilla

Wednesday October 9th

Skill: 

Hang power cleans

WOD:

3 Rounds of

5 Deadlifts

4 Hang Power Cleans

3 Push Jerks

(Must remain holding onto the bar the entire round, other wise the athlete must start round over)

Tuesday Oct 8th

Warm up: 

800m run

20 lunges

30 squats

40 push ups

50 sit ups 

Skill: 

Snatch

WOD:

"Isabelle"

30 snatch (135/95)

Friday October 4th

Friday October 4

Skill:

70 Pistols

WOD:

20 Weighted Pish Ups

30 Box Jumps

40 pull ups

50 Double Unders

40 Pull ups

30 Box Jumps

20 Weighted  Push Ups