Wednesday August 21

Warm up

Skill:

Flexibility 

WOD:

3 rds

6 Deadlifts (heavy) 

12 kettle bell snatch

24 double Unders

Finish:

100 pull ups 

Tuesday August 20

Warm up: 

3 rds

10 Burpees

16 jumping lunges

20 squats

Roll out IT band and stretch

Strength: 

Bench

5 L,M,H

WOD:

1 mile run buy in

THEN

3 rft

10 ring dips

10 dead lift

4 length bear crawl

Monday August 19

Warm up: 

1000 m row

50 bench sit ups

Skill:

20 Turkish get ups

WOD:

20 weighted push ups (45/25)

250 m row

20 strict pull ups

250m row

20 pistols

250 m row

20 HSPU

250 m row

20 burpee pull ups

Thursday August 15

Strength:

50 hard pull ups

WOd

Elizabeth

21-15-9

Cleans(225/155)

Ring dips

Wednesday August 14

skill: stretch and roll out. 

WOD:

30 double unders

10 HSPU

25 push ups

30 KBS

25 push ups

10 HSPU

30 double Unders. 

Stretch some more. Yesterday was hard. 

Ali's first hero WOD!

Tuesday August 13

Warm up: 

400 m run

30 ring rows

30 leg lifts

30 hand release push ups

30 jumping lunges

Hammy stretch

Skill: hang clean

WOD:

"Daniel"

50 pull ups

400m run

21 thrusters

800m run

21 thrusters

400 m run

50 pull ups

Sweat angles and stretch. 

Suck it up buttercup. 

Thursday August 8

Warm Up:

1 mile run

Skill:

3 Rounds

300 m Row

30 Wall Ball (30/20)

30 Toes to Bar

30 Box Jumps (30/24)

WOD:

7 min of Max Burpees

Brett's record is 111 beat it!

Tuesday August 6

Strength:

100 pistols

WOD:

16 min AMRAP

20 double Unders

10 knees to elbows

20 kettle bell swings (70/53) 

Keep it up guys. You all have been rock stars even when I gets hard!

Ali and Cory doing leg lifts. So cute! 

August 5

Bench mark Monday!

Skill: hand stand walk!!!

WOD: 

"Diane"

21-15-9

Deadlift (225/155)

Hand Stand Push-ups 

Call 970-984-7096 for you free intro.