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

07-27-16: 16 AMRAP Ladder

Fitness:

Skill:
Push Press
8@35%
5@45/55%
3@65/75/85%

WOD:
16 AMRAP Ladder
1 Power Clean + 
1 Hang Power Clean  @ 80% of 1RM Power Clean
15 Bar Push Ups
30 DU / 75 Singles
*Add 1 Rep of Power Clean & Hang Clean Each Round

07-26-16: Toes, Bars, Walls, Balls

Fitness:

Skill:
Front Squats
5@45%
4@55/65%
3@75/80/85%

WOD:
21-18-15-12
Toes to Bar
Wall Balls  20/14

07-25-16: Thrusters….We Meet Again

Fitness:

Skill:
10:00 to Work to a Heavy Power Clean

WOD:
4 Rounds for Time
6 Thrusters   115/75, 95/65, 85/55
4 Bar Over Burpees
6 Power Cleans
4 Bar Over Burpees
400m Run

07-21-16: The Bros Dig This….

Fitness:

WOD:
10 Rounds for Time
7 Close Grip Bench Press  (100%Body Weight/75% Body Weight/50% Body Weight)
8 Walking Lunges
100m Row
100m Run