08-10-16: Heavy and Long

Fitness:

Skill:
Deadlifts
8@35/45%
4@55/65%

WOD:
15-12-9
Deadlifts   315/175
800m Run

08-09-16: Cardio Blast

Fitness:

Skill:
Strict Press
10@35%
8@45%
6@55/65%

WOD:
5:00 EMOM – 5 Rounds  (25:00)
20/15 Calorie Row
10 Burpees
30 DU/75 Singles
10 HSPU / 15 HR Pushups with Pause at Top

08-08-16: Oh My Quad

Fitness:

WOD:
3:00 EMOM – 7 Rounds (21:00)
1:00 Max Air Squats with Perfect Form
1:00 Rest
:30 Max Clean and Jerk – Only Touch & Go Count!   155/105
:30 Rest

08-05-16: Partner WOD on Friday! What?!

Fitness:

WOD:
Team of 2 For Time (20 Minute Cap) 
60 Hang Power Snatch   95/65
200m Team Run
60 Wallballs  20/14
400m Team Run
60 Toes to Bar
400m Team Run
60 Front Squats   95/65
200m Team Run
**Partner Holds Plank While Other Partner Works!

08-04-16: Lori Likes Bears

Fitness:

WOD:

Strength:
“The Bear Complex”
7 sets of  1 Evolution
Clean
Front Squat
Push Press
Back Squat
Push Press
*5 Rounds to Find Heaviest

OR

Metcon:
1000m Row
50 Wallballs
800m Run

08-03-16: Deadlifts EMOM

Fitness:

Skill:
5@ 35/45/55%
3@65/75%

WOD:
Alternating EMOM – 7 Rounds (14 Minutes)
1)  4 Deadlifts + 1 Power Clean  (50% of DL 1 RM)
2)  8 HR Pushups (1 second lock at top) or HSPU (if you sexy) + 4 Toes to Bar

08-02-16: Don’t let anyone steal your pizza!

Fitness:

Skill:
Backsquats
8 @45%
5 @ 55/65/75%
3 @80%

WOD:
“Lightning Rod” – CFNE
3 Rounds for Time
500m Row
400m Run
30 Abmat Situps
20 Pullups

08-01-16: The Dog Days of August are Here!

Fitness:

Skill:
Strict Press
8 @ 35/45/55%
4 @ 65/75/85%

WOD:
15 Minute AMRAP
5 Shoulder to Overhead   185/105, 155/95, 135/85, 115/75
20 DU / 50 Singles
5 Deadlift
30 DU / 75 Singles
8 Bar Over Burpees

07-29-16: Rucking Friday!

Fitness:

1 Mile Ruck Warm Up!  Woo Hoo!

WOD:
12-9-6-9-12
Push Jerk  155/105
Deadlifts
200m Run

07-28-16: 6 EMOM

Fitness:

WOD:
6 EMOM x 5 Rounds
1:00 Row Max Calories
1:00 Rest
:30 Max Russian KB Swings
:30 Rest
3:00 Sprint 200m