Month: February 2016

Monday-Feb 29

Warm-up: Coach’s choice WOD: Row: 750M Then OHS: (#155/#105) T2B Bar over burpee 21, 15, 9 for time STRENGTH: FSQ 5 x 12 E3M

Wednesday – Feb 24

Warm-up: KB swing: 6 KB clean: 3L/3R Goblet squat: 6 Press: 3L/3R WOD: Ball Slam Burpee HPCL (#115/#75) 21, 15, 9 for time STRENGTH: BP 10×2 OTM 10

Monday – Feb 22

Warm-up: Double Unders: 20 Sit-ups: 10 5 minutes WOD: Wall Ball: 10 OTM 10 (#30/#20) Then Burpee: 10 OTM 10 Minutes Then HSPU(may modify to push-up or press): 10 OTM 10 Minutes (Scale to numbers you get :30 rest – so 10 or :30 work) STRENGTH: SDL: 3 + Depth Jump: 1 (20″ to 24″) …

Monday – Feb 22 Read More »

Friday – Feb 12

Warm-up: DU: 20 Wall walk: 3 6 minutes WOD: WB: 20 (20#/14#) PCL: 3 (115#/75#) PSn: 3 OHS: 3 5 Rounds for time. STRENGTH: PP 5 x 2 E3M

Thursday – Feb 11

Warm up: Jumping jack warm-up Barbell complex WOD: :20/:10 x 32 (w/ empty barbell #45/#35) Press FSQ PP BSQ Cycle thru, then 100 Abmat Sit Ups for time. STRENGTH: FSQ 10 x 3 OTM

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