09-02-16: Post Hermine – Fly Like the Wind

WOD:
Fly Like the Wind – 25 Min. AMRAP
20 Goblet Squats  50/30
400m Run
30 HR Push Ups
400m Run
20 DB Push Press Right Arm
200m Run
20 DB Push Press Left Arm
400m Run
30 HR Push Ups
400m Run
20 Goblet Squats

09-01-16: Heavy!

Skill:
Warm Up to WOD Weight + on Power Cleans

WOD:
5 Rounds for Time
12 Wallballs   30#-10′ / 20#-8′
9 Toes to Bar
6 Power Cleans   185/105

08-31-16: All the Ups

Skill:
Snatch Balance
5 sets of 3 reps – work to heavy

WOD:
4 Rounds for Time
35 Abmat Situps / 21 GHD
20 Pullups / 15 CTB
20 Step Ups / 15 Box Jumps

08-30-16: Row and Lift and Row and Lift….

Skill:
Strict Press
10@30%
8@40%
6@50%
4@60%
6-10@70%

WOD:
6:00 EMOM x 4 Rounds 
500m Row
8 Deadlifts @65% 1RM
*Score is Slowest Row

08-26-16: STO, SDHP, GHD

Skill:
Push Press
8@40%
6@50/60%
4@70/80%

WOD:  24:00 EMOM
Minute 1:  10 STO  135/85
Minute 2:  10 SDHP
Minute 3:  15 Abmat Situps / 10 GHD
Rest 1:00
Then:  9,9,20/12; 8,8,25/16; 7,7,30/20; 6,6,35/24; 5,5,40/28

08-25-16: Christine

Skill:
Warm Up to 100% Body Weight Dead Lift

WOD:
#1.  Christine
3 Rounds:
500m Row
12 Deadlift @ 100% Body Weight
21 Box Jump  24/20

#2.  Max Set of Unbroken Wall Balls  20/14

08-24-16: 20 AMRAP

Fitness:

Skill:
Weighted Lunge Steps
Quick 10:00 to work to Heavy 4 Steps Each Leg
4-6 Sets

WOD:
20 Minute AMRAP
40 DU / 100 Singles
400m Run
20 Russian KB Swings   70/53/44
200m Run
10 Calorie Row
10 Jumping Lunges (2 Ct)

08-23-16: Pit Stop Clean Ladder

Fitness:

Skill:
:30 EMOM of Cleans (Ladder) with Your Very Own Pit Crew
Loading Your Plates!  Vrooom Vroom!

WOD:
Buy In:  30/20 Cal Row
5 Rounds of “Cindy”
   5 Pull Ups
  10 Push Ups
  15 Air Squats
Cash Out:  20 Burpees + 400m Run

08-22-16: STO and Sit Ups

Fitness:

Skill:
Back Squats
8@45/55%
4@65/75%
3@80/85%

WOD:
5-10-15-10-5
STO   155/95
10-20-30-20-10
MedBall Abmat Situps  20/14

08-19-16: Heavy or Light?

Fitness:

Skill:
Med Ball Cleans

WOD:
#1 – HEAVY
9-7-5-3-1
Squat Cleans   185/105
Bar Over Burpees
Ring Muscle Ups/Bar Muscle Ups/200m Run
OR
#2 – LIGHT
15-12-9-6-3
Power Cleans   95/65
Bar Over Burpees
100m Sprint