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Yearly Archives: 2017

Wednesday 8.16.17

WARM UP

2rds - 10 cal bike, dynamic stretches - front lunges, 10 air squats, side lunges 5 squat jumps, static stretch

STRENGTH / SKILL

Squats - front - 5x50%, 4x60%, 3x70%, 2x80% - back - front - 5x50%, 4x60%, 3x70%, 2x80%

PARTNER WOD

2 person partner
400m run, 100wb,
40 cal row 100 kb swing,
400m run 100 box jumps

COOL DOWN

foam roll

Tuesday 8/15/17

WARM UP

bike 2min or jog 200 row 2min - bear crawl, crab walk, alt lunges, inch worm - wrist work, mobiity

STRENGTH / SKILL

10 EMOM 1x clean + 2x Fsq

BENCHMARK

Grace
For Time:
30 Clean and Jerks (#135)
Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

CASH OUT

coaches choice

Monday 8/14/17

WARM UP

200m
jog, 3rds x 10 alt lunges, 10 static hold air squats, 10sec hshold
PVC pass-thrus, m snatches

STRENGTH / SKILL

10 min EMOM 1x snatch + 1x OHsq

METCON

3RFT - 400m run + 15 OH squats
[135/95, 115/75, 95/65/ 75/45]

CASH OUT

coaches choice

Saturday 8.12.17

WARM UP

bike for 2 min or jog 200m
3x 5 sumo squat + 1 jump squat
10 alternating lunges
10 jumping jacks
10 hrpu

PARTNER WOD

2 person team sprints

15 minute sprint AMRAP
5 c&j 135/95, 115/75, 95/65, 75/45
5 burpee bar jump over
5 calorie bike

5 min transition

15 minute sprint AMRAP
10 calorie row
10 dbl wall ball 20/14, 14/10, 10/8
10 hRpu