Archive for October 2016 | Monthly archive page

10.10.16

Warm-up: dynamic drills 5x200m Run with 1 min rest between Wod: 10 Min EMOM 10 Thrusters 9/65 10 Pull ups Cool down 2x 1 min Plank hold

10.7.16

Warm Up: 10 Min Card Game 5 Min Emom 3 Power Cleans (80%) 10 Min Amrap 20 Wall Balls 20/14 20 Pull ups 5 Min Emom 3 Power Cleans (80%)

10.6.16

Happy Birthday Tim Warm Up:  Movement Skills WOD:  5 min AMRAP: 10 Box Jumps 4 Tire Flips 5 min AMRAP: 10 KB Taters 4 Muscle Ups 5 min AMRAP:  AD Max Calories Cool Down: Flower by Moby

10.5.16

Warm Up:  Row 500m WOD:  For Total Number of Sit Ups 5 Rounds 2:30 On :30 Off Row 12/10 Cals 10 Deadlifts 10 Burpees Max Sit Ups Cool Down: Run 800m  

10.4.16

Warm Up:  Ladders + Snatch Drills WOD:  Fot Time: 10,9,8…1 Squat Snatch 1,2,3…10 Over Under Cool Down: Accumulate 1 min L-Hang

10.4.16

Warm Up:  Ladders + Snatch Drills WOD:  Fot Time: 10,9,8…1 Squat Snatch 1,2,3…10 Over Under Cool Down: Accumulate 1 min L-Hang