Thursday September 25th

Thursday September 26

Skill:

2000 m Row

WOD:

GRACE 

30 Clean and Jerks

Sep 25

Strength/skill:

Deadlift 

   Or

Squats

Your pick! 

WOD:

1 mile run

  Then

24 Box jumps. 

Saturday September 21

Warm up: 800m run

500 jump rope

WOD: 

"Eva"

5 rft

800m run 

30 kbs (70/53)

30 pull ups

Cap at 35-40 minutes

Friday September 20

Strength:

Turkish Get ups. 

WOD:

7 Rounds of

10 Toes 2 Bar

10 Ring Dips

10 Weighted Lunges

Wednesday September 18

Strength:

Cleans

2 rds

7light, med, heavy 

WOD:

Tabata

Bar Push Ups

Ring Rows

Weighted Squats

Wall Ball Sit Ups

Tuesday September 16

Skill: 

Bench 

2 rds: 7 light, 7 med, 7 heavy

WOD:

 2 rds

10 box jumps (32/24)

15 dips

20 wall balls (20/14)

800 m run 

The scale is not always accurate. :) 

Monday September 15

Strength:

Back Squat 2 Rounds

7 Light 

7 Medium

7 Heavy

WOD:

6 Rounds of

200 m Run

20 Ring Push Ups

20 Pull Ups

Friday September 13

Warm up:

50 squats

50 leg lifts

Roll out, thinking man stretch

5 min double under practice. 

Strength/skill:

Bench

3 rounds

5 light, five med, five heavy

WOD:

5 rft

8 cleans(135/115)

16 jumping lunges

20 doubleUnders

 

Thursday September 12

Strength:

Dead lift 

50 reps (% depends on skill level)

WOD:

3 rft

30 double Unders

10 HSPU

20 Push ups

20 KBS ( 70/53)

Wednesday September 11

Warm up: 

500m row

30 wall balls

30 ring rows

40 butterfly sit ups

Skill: 

Bully stretch

Shoulder stretch

WOD:

3 RFT

15 Burpee box jumps

20 weighted lunges (45/25)

30 squats

400 m run

We will be doing the 9/11 WOD in Saturday since it is so long. 

Tuesday September 10th

Strength:

Front Squat 3 Rounds

7 Light

7 Medium

7 Heavy

WOD:

JT

21 - 15 - 9

Hand Stand Push Ups

Ring Dips

Push Ups

Thursday September 4th

Strength:

3 Rounds of Bench Press

5 L,M,H

WOD:

Thank Sue!

50-40-30-20-10

Wall Balls

Sit Ups

Double Unders

Wednesday September 3

Strength:

50 Strict Pull Ups

2 Rounds

5 Clean and Jerks

20 Wall Ball

200 m Run with Ball

Finish:thinking man stretch, roll out hammies on a box with lacrosse ball 

Tuesday September 3

Tuesday September 3rd

Skill:

Overhead Squats

3 Rounds 

7 alight L,M,H

WOD:

"HELEN"

3 Rounds of

21 Kettle Bell Swings

12 Pull Ups

400 m Run

There is the easy way and the there is a powerful way!