September - 2017

093017 Saturday

Warm Up: Stretch Make up strength missed this week Conditioning: For Time: 800m Run 50 OHS (45/35) 800m Run 50 Thrusters (45/35) 800m Run...

092917 Friday

Warm Up: Stretch Strength: Front Squats 10-10-8-6-6 (building) Conditioning: For Time: 21 Hand Release Push Ups 21 Clean and Jerks...

092817 Thursday

Warm Up: Stretch Conditioning: Kimo's belated Birthday WOd ! For Time: 46 Kb Swings (53/35) 150m Run 46 Box Jumps (24/20) 150m Run 46...

092717 Wednesday

Warm Up: Stretch Strength: Front Squat 10-10-10-10 (65%) Back Ext 4x15 Conditioning: AMRAP x 8min 10 T2B 30 Dbl Unders *Rest 4min AMRAP x...

092617 Tuesday

Warm Up: Stretch Run Conditioning: On the Minute x 5min: Run 200m Rest 2min On the Minute x 5min: Run 200m Conditioning: AMRAP x 4min 3...

092517 Monday

Warm Up: Stretch X2 10 OHS 10 Kb Snatches (5L,5,R) 10 Push Ups 200m Run Strength: EMOM x 8min 1 Hang Power Snatch + 1 Power Snatch + 1...

092217 Friday

Warm Up: Stretch X 1 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Strength: Back Squat 5-5-5-5 (75%) Conditioning: For Time...

092117 Thursday

Warm Up: Stretch Strength: Bench Press 5-5-5-5-5 Dips 5x5 Conditioning: AMRAP x 20min 7 Power Snatch (135/95) 14 Box Jumps (24/20) 200m Run

092017 Wednesday

Warm Up: Stretch Gymnastics conditioning: 5 Sets: 5 HSPU unbroken 5 Strict Pull Ups 5 Strict T2B 5 Hollow rocks/ 5 Supermans...

091917 Tuesday

Warm Up: Stretch X2 10 Cal Assault Bike 10 Front rack Lunge 10 Push Ups 10 Good Mornings Strength: Front Squat 5-3-3-2-1 (Building) Abs...