Friday September 6

Skill

Pistols and Hand Stand Push Ups

WOD:

3 Rounds of As many reps as possible in one minute per station

Fight Gone Bad Style

Ring Dips

Row

Ring Rows

Pistols

Hand Stand Push Ups

Rest

Thursday September 5

Strength:

3 Rounds of Bench Press

5 L,M,H

WOD:

Thank Sue!

50-40-30-20-10

Wall Balls

Sit Ups

Double Unders

Wwdnesday September 4

Strength:

50 Strict Pull Ups

2 Rounds

5 Clean and Jerks

20 Wall Ball

200 m Run with Ball

Tuesday September 3rd

YSkill:

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!

Monday September 2

Warm Up 

30 Wall Ball

30 Box Jumps

Skill:

Squat Snatch

WOD:

DIANNE

21 - 15 - 9

Deadlift

HSPU

Friday August 30

Warm Up:

Run

Skill:

Clean and Jerk

WOD:

"Grace"

30 Clean and Jerks

Thursday August 29

Skill:

5 min Squat

WOD:

JACKIE

100 m Row

50 Thrusters

30 Pull Ups

Wednesday August 28

Warm Up:

3 Rounds of

10 Weighted Push Ups

10 strict Pull Ups

10 Weighted Lunges

Strength:

Flexibility Lots!!!

WOD:

"Isabel"

30 Snatches

Tuesday August 27

Strength:

3 Rounds of Front Squats L,M,H

WOD:

5 Rounds 

7 Bench Press

7 Cleans

Monday August 26

Skill:

Kipping Pull Up / Kipping Toes to Bar

WOD:

ANGIE

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Friday August 23

Skill:

Splits

And 

Shoulders

WOD:

3 Rounds of

10 HSPU

200 m Farmers Carry (70/50)

Thursday August 22

Strength:

Front Squat 3 Rounds

7 L,M,H

WOD:

Row 2,000 m

Then

3 Rounds of

12 Overhead Lunges

10 Burpee Box Jumps

Wednesday

Skill:

Flexibility!!!

WOD:

10 Rounds for time

100 m Sprint

15 Strict Pull Ups