Monday, October 23, 2017

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

Thursday, October 19, 2017

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


Tuesday, October 17, 2017

WOD 10-18-17

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

Monday, October 16, 2017

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.

Sunday, October 15, 2017

WOD 10-16-17

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


Thursday, October 12, 2017

WOD 10-13-17

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


Tuesday, October 10, 2017

WOD 10-11-17

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

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

Monday, October 9, 2017

WOD 10-10-17

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


Sunday, October 8, 2017

WOD 10-9-17

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


Friday, October 6, 2017

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

Tuesday, October 3, 2017

WOD 10-4-17

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

Great work, Erin!

Monday, October 2, 2017

WOD 10-3-17

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

Sunday, October 1, 2017

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