August 15, 2018

Partner up Team Day!!!
WOD (1 works, 1 rest) partners need to count for each other!!!
5 Minutes in Place Lunges w KB or DB (athletes choice of object and #)
Rest 1 minute
5 Minutes Max Cal Row
Rest 1 minute
5 Minutes KB Swing (athletes chose #)
Rest 1 minute
5 Minutes Max Cal Bike
Rest 1 minute
5 Minutes Burpee Box Over Jumps

August 9, 2018

Open Gym Workout: 

PART 1
7 rounds
5 burpees
15 abmat sit ups
20 cal bike

rest 3 minutes

PART 2
7 rounds
7 wall balls
15 cal bike
7 strict pull ups (band as needed)

rest 3 minutes

PART 3
7 rounds
:30 sec battling ropes
6 DBalls over the shoulder or sandbag
6 Push Ups
:30 sec rest between the 7 rounds

August 8, 2018

WOD

4rds - running clock (no time to record)

go up in KB & box height as you can

12 Russian KBS
rest 15sec
30sec Hollow Body Hold
rest 15sec
8 Tall Box Jump (step down) 
rest 15sec
Row 60sec (must increase the effort of each row) set to calories
rest 90sec
 

July 27, 2018

MOBILITY and WARM UP

WOD - 20 Minute AMRAP

50 Wallballs (20/14) 
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups