Please reload

October 31, 2018

Warmup (20 mins)

Conditioning (20 mins)

- AMRAP 20

   20 KB Snatch (10/10) Rx 53/35#

   25’ HS Walk

   2 C&J Rx 205/145#

   400m Run

Cool Down / Clean Up

October 31, 2018

*** Inadvertently posted Thursday’s WOD. Thanks Coach Michelle for catching it. Wednesday’s correct WOD is below. ***

Warmup (20 mins)

Strength (10 mins)

- In exactly 10 minutes, complete 5x3 Deadlift. Record heaviest weight. 

Conditioning (12 mins)

- 12 min AMRAP

  10 Sandb...

October 30, 2018

Dynamic Warmup (8 mins)

Conditioning (12 mins)

- AMRAP 12

   12 Mountain Climbers

   10 Goblet Squats

    8  Box Jumps

    6  Push Press

    4  Cal Bike

Accessory (8 mins)

- Tabata Core

   2x Side Plank Extensions

   2x Other Side Plank Extensions

   2x Flutter Kicks

   2x V Ups

...

October 29, 2018

Warmup (15 mins)

Strength (10 mins) 

- EMOM 10

   5 OHS w/ static weight 

Conditioning (10 mins)

- 21-15-9

  T2B

  Pull-ups

  HSPU

Cool Down / Clean Up

October 28, 2018

Warmup (20 mins)

Conditioning (20 mins)

- 2 RFT

   1000m Row

   39 Burpees

   39 Deadlifts (Rx = 225/155#)

Cool Down / Clean Up

October 25, 2018

Warmup (20 mins)

Conditioning (20 mins)

- 100 Back Squats For Time (Rx = 135/95#)

  ** From the ground.  If the bar drops, 200m penalty **

Optional Skill Work

- 100' HSW in as few sets as possible