07-14-16: 2-4-6-8…Who do we appreciate?

Fitness:

Skill:
Run Repeats
3x400m Run, 1:00 Rest Between Each Run

WOD:
2-4-6-8-10
Push Jerk  155/95
Deadlifts
Bar Over Burpees
25 DU / 75 Singles

07-13-16: Wednesday is Wonderful

Fitness:

Skill:
Backsquats
8@45/50%
6@55/60%
4@65/70%
2@75/80%

WOD:
21-15
KB Swings – Heavy American   70/44
Pull Ups
400m Run (2 Runs)
-then-
12-6
Burpees
Goblet Squats
200m Run (2 Runs)

07-12-16: Alternation EMOMulation

Fitness:

Skill:
Push Press
8@45%
6@55%
4@65/70/75%
2@80/85%
*If you are Feeling Baller, go 95/101%

WOD:
4 Rounds Alternating EMOM
200/150m Row – STRONG
8/10/12/14 One Arm DB Snatch (Alternating Arms)     60/35
200m Run Immediately Following Snatch
Rest 1:00

07-11-16: The HBIC

Fitness:

WOD:
16 Minute AMRAP
47 Calorie Row – One Time Buy In
7 HSPU
11 Box Jumps
6 Hang Cleans  133/85
9 Front Squats

07-08-16: Good Morning, Cindy!

Fitness:

WOD:
20 Minute AMRAP
1000m Row
5 Rounds of Cindy*
400m Run
3 Rounds of Cindy*
200m Run
2 Rounds of Cindy*
Start Over  🙂

*Cindy:  5 Pull Ups, 10 Push Ups, 15 Air Squats

07-07-16: Two for Thursday

Fitness:

Skill:
Strict Press
5@45/55%
4@65/75%
3@80/85%

WOD:
I.  30-20-10
American Kettlebell Swings  53/35
Goblet Squats (1/2 as Many as Swings)
200m Run
Flutterkicks  (2ct)

Rest Exactly 2 minutes

II.  FAST!!!
10 Burpees
400m Sprint
10 Burpees

07-01-16: Welcome to July

Fitness:

Skill:
Backsquats
10@35%
8@45%
6@55/65%
4@75%

WOD:
40-30-20-10
DU / 3x Singles
30-20-10-5
Jumping Lunges
400m Row or Run
15-10-5-5
Toes to Bar

06-29-16: Choices, Choices…..

Fitness:

WOD:
A1.  2000m Row for Time
OR
A2.  9 Minute AMRAP
9 Power Snatch  95/65
12 Burpee Box Jumps  24/20

AND THEN:

B1.  5 x 5 Stict Pull Ups (Add Weight, if Able)
AND
B2.  HSPU Work
RX – Work to Max Deficit
Scale – Max Handstand Holds
Novice – Kick Ups or Work to Heavy DB Strict Press

06-28-16: Press and Burn

Fitness:

Skill:
Push Press
8@45%
5@55, 65, 75%
3@85, 90%

WOD:
25-20-15-10-5
KB Swings Russian
10-8-6-4-2
Burpees
Goblet Squats
*200m Run After Each Set

06-24-16: Friday Fun

Fitness:

Skill:
Backsquats
8@35%
5@45,55,65%
3@75%
1@85%

WOD:
Row 400m, Rest :45, Row 300m, Rest :30, Row 200m
4 Rounds:
8 SDHP  53/35
8 Burpee Box Jumps
4 Goblet Squats
Run 200m, Rest 1:00, Run 200m