WOD 11-1-17

Push Press 3-3-3-3-3
----------------------------
12 min ladder-
WB 2-4-6-8-10, etc...
T2B 1-2-3-4, etc...

WOD 10-31-17

Tabata-
Air squat
Push-up
Sit-up
DU

Happy Halloween!
Reminder- No 5:30 pm class this evening

WOD 10-30-17

1 PSN every :20 x 20 reps
-------------------------------------
3 rds-
15 SDLHP
15 FR step-up (53/35)

WOD 10-27-17

Skill- Muscle Ups/Progressions
---------------------------------------------
4 rds-
30 sec on/30 sec off
Cal row
Ring dip
Grasshopper

We're ready for Saturday!

WOD 10-26-17

B.Sq 10-8-6-4-2
----------------------
A. 3 x 10 pistol progressions
B. 3 x 10 KB row *pause at top

3 days!

WOD 10-25-17

30-20-10
DL (225/155)
sit-up
DU (x 2)

Only 5 DAYS AWAY! "Grace for KDH" is THIS Saturday!
Are you ready?!

WOD 10-24-17

EMOM x 10- 10 WB + 5 AKBS
Rest 2:00
EMOM x 8- 8 pull-ups + 4 HSPU

WOD 10-23-17

EMOM x 5- 3 CL
EMOM x 5- 2 CL
EMOM x 5- 1 CL
—————————
For time:
50 burpees
25 T2B

WOD 10-20-17

Partner WOD:
12 min AMRAP-
20 thrusters (95/65)
20 FR lunges
40 DL (135/95)
20 FR lunges
30 burpees
*all movements synchro with partner

WOD 10-19-17

2 x 1k row
1 mile run

WOD 10-18-17

Push Press 5-5-5-5-5
——————————
21-15-9
S2OH (135/95)
KBS

WOD 10-17-17

EMOM x 18-
1- 30 sec AAB
2- Max T2B
3- 12 box jumps

We definitely miss coach Andreas and his family!
It was great having him home for a few days.

WOD 10-16-17

EMOM x 10- 1 CL + J
--------------------------------
45-30-15
WB
HRPU

WOD 10-13-17

5 x 3:00 AMRAP-
*1:00 rest btw
7 ring rows
7 box jumps
14 mtn. climbers

WOD 10-11-17

EMOM x 10- 2 PSN
------------------------------
21-15-9
PSN (75/55)
Thruster

What doesn't kill you, makes you stronger ;)

WOD 10-10-17

EMOM x 20-
1- 15/12 cal row
2- 15 HRPU
3- 15 axel bar DL
4- 15 jumping lunges

WOD 10-9-17

15 min- Find 1RM F.Sq
---------------------------------
3 rds-
8 Sq. CL (135/95)
24 ab mat sit-up

WOD 10-6-17

Partner WOD-
10 min AMRAP ladder-
3,3-6,6-9,9, etc
Synchronized Burpee box jumps (24/20)
Synchronized DL (225/155)

WOD 10-5-17

Shuttle run x 5
*2:00 rest btw
———————
800 m run

WOD 10-4-17

5 rds-
30 WB (20/14)
6 PCL + J (155/105)

Great work, Erin!

WOD 10-3-17

EMOM x 20-
1- 15/12 cal AAB
2- 5 DBall over shoulder
3- 10 T2B
4- 30 DU

WOD 10-2-17

Pause F.Sq 5 x 2
------------------------
6 min AMRAP-
10 thruster (75/55)
8 SDLHP

WOD 9-29-17

Partner WOD-
50 synchro WB
30 PCL (135/95)
50 synchro WB
20 PCL (185/135)
50 synchro WB
10 PCL (225/155)
*12 min cap
*PCL can be shared any way