Saturday, 09-05-2015
WOD. “Moving Truck” As teams of 4…. Load prowler and move all weight + barbell to cul-de-sac. 40 Partner Deadlifts Rx(275/185) Sx(185/115) 80 Squat Cleans Rx(185/115) Sx(135/95) 80 Shoulder to Overhead Rx(135/95) Sx(95/65) 80 Snatch Rx(95/65) Sx(65/45) Load prowler and move all weight + barbell back to FireBase.
Friday, 09-04-2015
Strength. Deadlift week 3 WOD. For Time 10-8-6-4-2 of …* Power Cleans Thrusters *30 Double Unders after each round Level 1: 95/65 Level 2: 115/80 Level 3: 135/95
Thursday, 09-03-2015
Skill. Running WOD. “Jerry” 1 Mile Run 2,000m Row 1 Mile Run
Wednesday, 09-02-2015
Strength. Push/Bench week 3 WOD. EMOTM 14 minutes* Odd: 1 Snatch EVEN: 3 Front Squats *Increase weight as desired Rest 2 minutes 50 Pull Ups for Time* *Not a cash out. All out effort is expected.
Tuesday, 09-01-2015
Mobility. WOD. For Time* 50-40-30-20-10 Calorie Row 25-20-15-10-5 Push Ups 5-4-3-2-1 Rope Climbs *40 min time cap
Monday, 08-24-2015
Strength. FireBase Back Squat Cycle Week 2 WOD. Thruster Barbell Warm up 18-14-10-6 Thrusters RX 95/65, RTG 135/95 Toe 2 Bar 20 minute Cap
Friday, 08-14-2015
Warm Up/ Strength. Good Morning or Romanian Deadlift 5 sets x 8-10 reps, increasing weight Stretch between sets: squat sit, pigeon pose, high box stretch, seated toe reach, etc. WOD. For Time 100 Front Squats* *Every bar drop = 1 prowler push (Murphy loop alley, down and back) L1 (95/65) L2 (115/75) L3 (135/95)
Thursday, 08-13-2015
Group Mobility Couch Stretch Partner Shoulder Stretch Foam Roll – Lats, Back, Glutes, Hips WOD. 5 Rounds for Time 400m Run 10 T2B 15 Box Jumps (24/20) 20 Alt Dumbbell Snatch (40+/20+)
Monday, 08-03-2015
Monday Strength. 1 Rep Max Back Squat 5@50%, 5@60, 3@70%, 3@75%, 1@80%, 1@90%, 1@95% 1@100+% Barbell Warmup WOD. 21-15-9 Hang Squat Clean, 135/95 RX, 155/105 RTG Pull-ups, C2B RTG
Friday, 07-31-2015
Strength. Week 5. Front Squat or Deadlift 5@50%, 60%, 65%, 70%, 75% WOD. 4 Rounds for Time* 200m Sprint 2 Rope Climbs 6 Hang Power Cleans 8 Shoulder 2 Overhead L1: 95/65 L2: 115/75 L3: 135/95 *15 min time cap Mobility. Foam roller Quads/Hamstrings/Glutes/Lower Back
