WOD 9-1-17

3 rds-
35 WB
15 DL
*compare to 6-6-16

Flash back Friday.  This girl has been killing it lately.  Took on
a pretty tough comp last weekend, where she PR'd her clean
AND PR'd her jerk this week.  Consistency is key!
Great work, Alisha!

WOD 8-31-17

Split Jerk 2-2-2-2-2
-----------------------------
A. 4 x max effort strict pull-up
B. 3 x 10 strict press
*begin and end with pull-ups

WOD 8-30-17

400 m DBall carry (150/100)
800 m run
30 PCL (155/105)

WOD 8-29-17

12 min ladder-
1-1, 2-2, 3-3...
Burpee
T2B

WOD 8-28-17

3 x 5 (1 and 1/4) F.Sq
-----------------------------
4 rds-
*each arm
8 1 arm KBS
8 1 arm KB FR sq.

Learning from our strong mamas!

WOD 8-25-17

500 m row
Then-
4 rds
7 DBall CL
14 thruster (95/65)

WOD 8-24-17

5 rds-
15 cal AAB
400 m run
*2 min rest

WOD 8-23-17

3 x 80 m 1 arm farmer carry
*each arm
--------------------------------------
15-12-9-6-3
DL (225/155)
Ring dip

WOD 8-22-17

EMOM x 18-
1- 5 PCL
2- 10 pull-ups
3- 15 WB

WOD 8-21-17

Tabata-
HS Hold
sit-ups
*alternate
-----------------------
7 min AMRAP-
Max burpee box jumps (24/20)

WOD 8-11-17

10 burpees
20 p. Jerk (95/65)
30 sit-ups
40 HPCL
50 jumping lunges
40 HPCL
30 sit-ups
20 p. Jerk
10 burpees

WOD 8-10-17

1,000 m row
100 DU
1 mile run

WOD 8-9-17

20 min AMRAP-
1 lap run +
2 rounds of "Cindy"

WOD 8-8-17

EMOM x 20
1- 5 thrusters (155/105)
2- 10 kbs
3- 10 FSq
4- 5 push press
*same bar

WOD 8-7-17

EMOM x 7- 1 SN + 5 OHS
*work form
---------------------------------------
5 rds-
5 SN (115/75)
7 over bar burpee
9 T2B

WOD 8-4-17

EMOM x 5- 3 MU
----------------------------
21-15-9
DL (155/105)
Ring dip
HRPU

WOD 8-3-17

B.Sq-
30-1-20-1-10-1
*heavy single after each large set

WOD 8-2-17

EMOM x 8-
1- cal row (20/15)
2- AAB (15/12)
Rest 4 min
EMOM x 8-
1- cal row (20/15)
2- P.Jerk (115/75)