Thursday, August 31, 2017

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!

Wednesday, August 30, 2017

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


Tuesday, August 29, 2017

Monday, August 28, 2017

Sunday, August 27, 2017

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!


Thursday, August 24, 2017

Wednesday, August 23, 2017

Tuesday, August 22, 2017

WOD 8-23-17

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


Monday, August 21, 2017

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)


Thursday, August 10, 2017

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

Tuesday, August 8, 2017

Monday, August 7, 2017

WOD 8-8-17

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

Sunday, August 6, 2017

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


Wednesday, August 2, 2017

Tuesday, August 1, 2017

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)