Author Archive

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Saturday 08.27.16

HEALTH & FITNESS A. WODapalooza WOD #1: For Time: (RX) 70 Pistols 50 GHD Sit Ups 30 OHS 175/125 100’ HSW   For Time: (Scaled) 70 DB Reverse Lunges 50 GHD Sit Ups 30 OHS 115/80 60’ Double KB OH Carry   B. WODapalooza WOD #2: For Time: (RX) 21 Cal Row 15 Power Snatches […]

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Friday 08.26.16

HEALTH & FITNESS A. E3MOM for 30 Minutes: 10 Bench Presses 5-10 Chin Ups 10 GHD Sit Ups/T2B/K2E, or 20 AB Mat Sit Ups/V-Ups   B. For Time: Partner WOD 100 KB Swings 2/1.5 pood 100 Wall Balls 20/14 100 Box Jumps 30/24 100 KB Swings 2/1.5 pood Then: Partner Alternate Parking Lot Laps

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Thursday 08.25.16

HEALTH & FITNESS Recovery, Skill, Mobility, or Make Up Day

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Wednesday 08.24.16

HEALTH & FITNESS A1. 15 Minutes: Halting Power Clean Below Knees   A2. 10 Minutes: 2 Pause Jerk Dips + Split Jerk HEALTH B. 10 Minute EMOM: ODD: 3-5 Strict Pull Ups Even: 5 DB Hang Below the Knee Power Cleans   C. 10 Minute EMOM: Odd: 5-8 L-Sit DB Shoulder Presses Even: 8-10 DB/KB […]

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Tuesday 08.23.16

HEALTH & FITNESS A. 6 Sets of Deadlifts: 2 x 80% 2 x 86% 2 x 92%   B. 5 Rounds for Time: 15 Deadlifts 95/65 12 Back Squats 95/65 9 S2OH 95/65   C. Tabata Mash Up: DU’s or JRS Plank Variations

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Monday 08.22.16

HEALTH A1. 10 Minutes Work on Snatches A2. 10 Minute EMOM: Odd: 3 TnG Snatches or PS Even: 15-20 AB Mat Sit Ups   FITNESS A1. 10 Minutes Work on 3 TnG Snatches A2. 10 Minute EMOM: Odd: 5 TnG Snatches Even: 10-15 T2B   HEALTH & FITNESS B. 15 Minutes: 5 Sets of 5 […]

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Saturday 08.20.16

HEALTH & FITNESS (Partner WOD) A. “Barbara” 5 Rounds of: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Body Squats *Rest 1.5 Minutes B/W Rounds   B. 15 Minutes of: 10 Box Jumps 1 Parking Lot Down n Back

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Friday 08.19.16

HEALTH & FITNESS A. 5 Sets of: 5 Push Presses (2 Second hold at the top)   B. 4 Sets of: 15 Band Side Raises 15 Reverse Band Fly’s   C. 21-15-9-21-15-9 Thrusters 95/65 Pull Ups

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Thursday 08.18.16

HEALTH & FITNESS Recovery, Skill, Mobility, or Make Up Day

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