Thursday, September 8, 2016

9-8-wod
 

Strength

Squat

 

Conditioning

7 Rounds of:

10 Burpees

10 Pull ups

1 Thruster (185#/135#)

Wednesday, September 7, 2016

9-7 WOD
 

Skill / Strength

Snatch

 

Conditioning

AMRAP in 10 minutes of:

30 Double unders

15 Hang power snatch (75#/55#)

Tuesday, September 6, 2016

9-6 WOD

 

Strength

Squat

 

Conditioning

For time:

30 Calorie row

30 Ring dips

20 Calorie row

20 Ring dips

10 Calorie row

10 Ring dips

Monday, September 5, 2016

Labor-Day
 

Rest / Make-up / Mobility

Sunday, September 4, 2016

8:30am WOD Session Only Today

 
9-4 WOD

 

Team WOD

Saturday, September 3, 2016

8:30am WOD Session Only Today

 
9-3 WOD
 

Team WOD

Friday, September 2, 2016

9-2 WOD
 

Rest / Make-up / Mobility

Thursday, September 1, 2016

9-1 WOD
 

Strength

Squat

 

Conditioning

For time:

15 Deadlift (225#/155#)

Run 800m

15 Deadlift (225#/155#)

Wednesday, August 31, 2016

8-31 WOD
 

“TK”

AMRAP in 20 minutes of:

8 Strict Pull ups

8 Box jumps (36″/26″)

12 Kettlebell swings (70#/53#)

Tuesday, August 30, 2016

8-30 WOD
 

Strength

Squat

 

Conditioning

30 Shoulder to overhead for time. (205#/145#)

EMOM perform 5 burpees