Thursday, August 21, 2014

WOD 8-21-14

EMOM x 12-
1 clean  + 1 pause Fsq + 1 jerk
-----------------------------------
Snatch work
2k row for time




Wednesday, August 20, 2014

Tuesday, August 19, 2014

WOD 8-19-14

EMOM x 10-
1- 10 strict pull-ups
2- max unbroken HSPU
----------------------------
25 DL
50 pull-ups
25 DL



Monday, August 18, 2014

WOD 8-18-14

B.Sq 4 x 8
--------------
"Chief"
5 x 3:00 min AMRAP-
3 Pcl (135/95)
6 push-ups
9 air squats
*1 min rest btw each



Friday, August 15, 2014

WOD 8-15-14

4 sets of-
5 press + 5 p. press + 5 p. jerk
-----------------------------------
WOD-
20 FR lunge
40 mtn. climber
20 S2OH
40 lateral over bar jumps
20 FR lunge


Thursday, August 14, 2014

WOD 8-14-14

Pause F. Sq 2-2-2-2-2
--------------------------
200 m run
21 OHS, 21 T2B
400 m run
15 OHS, 15 T2B
600 m run
9 OHS, 9 T2B

Don't forget.  We'll be doing "31 Heroes" this Saturday.
Find a partner and come honor our fallen heroes.

Wednesday, August 13, 2014

WOD 8-13-14

EMOM x 12- 2 HPCL
-------------------------
3 rds- 1:00 intervals
Box jumps (24/20)
KBS (53/35)
DU
*keep total reps each round

A few of our ladies completed their first RX "Fran"
last week!