Friday September 27

Skill:

Max Box Jump

WOD:

Swing Sally Up

Back Squat (135/95)

Thursday September 26

Skill:

2000 m Row

WOD:

GRACE 

30 Clean and Jerks

Wednesday September 25

Strength:

Max weighted Pull Up

WOD :

1 mile run

Then

24 Box Jumps (34/30)

Tuesday September 24

Strength:

10 min EMOTM

12 Pistols

WOD:

30 of each of the following

Box Jumps

Toes 2 Bar

Kettle Bell Swings

Wall Ball

Barbell Push Ups

Pull Ups

Friday September 20

W

Skill:

Clean and Jerk

Behind the neck Jerks

WOD:

9 Rounds of 

1 Hang Power Clean

1 Power Clean

1 Squat Clean

1 Push Jerk

Thursday September 19

Strength:

30 Man Test Squats

WOD:

7 - 6 - 5 - 4 - 3 - 2 - 1

HSPU

Strict Pull Ups

Burpees

Double Unders

Wednesday September 18

Strength:

800 m Farmers Carry

WOD:

Tabata

Bar Push Ups

Ring Rows

Weighted Squats

Wall Ball Sit Ups

Tuesday September 16

Strength:

Bench Press 2 Rounds

5 Light 

5 Medium

5 Heavy

WOD:

5 - 4 - 3 - 2 - 1

Squat Snatch

Front Lunges

Monday September 15

R

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

Thursday September 12

Skill:

Hand Stand Walking

WOD:

3 Rounds of

25 Weighted Push Ups

30 ft Hand Stand Walk

Then 

30 Tire Flips

Stretch

Friday September 13

50 Double Unders

50 Sledge Hammer

Strength:

Sit Ups

WOD:

15 min AMRAP

20 Double Unders

3 Hand Stand Push Ups

5 Strict Push Ups

Wednesday September 11

Warm Up:

50 Pull Ups

Strength:

Deadlift 3 Rounds

7 Light

7 Medium

WOD:

2 Rounds

20 Front Weighted Lunges

1 Mile Run

Beautiful Cindy!

Tuesday September 10

Strength:

Front Squat 3 Rounds

7 Light

7 Medium

7 Heavy

WOD:

JT

21 - 15 - 9

Hand Stand Push Ups

Ring Dips

Push Ups

Monday September 9

Skill:

Flexibility

WOD:

8 Rounds of

100 m Hill Sprints

100 m Hill Walk

Then

30 Hand Stand Push Ups

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