WOD 7-1-19

EMOM x 10- 1 CL + 1 CL & J
—————————————
9-15-21
Fsq (115/75)
Ring dip

WOD 6-28-19

10 PSN
20 pull-ups
30 KBS
40 jumping lunge
30 KBS
20 pull-ups
10 PSN

WOD 6-27-19

5 rds-
250 m row
400 m run

6-21-19

Blog will be up and running again Wednesday, June 26. Please check back! 

WOD 6-19-19

Split Jerk 2-2-2-2-2
----------------------------
"Diane"
21-15-9
DL (225/155)
HSPU

WOD 6-18-19

EMOM x 18-
1- 12/10 cal AAB
2- 12 pull-ups
3- 15/12 cal row

WOD 6-17-19

EMOM x 10- 1 CL + 1 thruster
——————————————
21-15-9
Thruster (95/65)
HPCL

WOD 6-14-19

4 rds-
200 m run
20 WB
10 T2B

WOD 6-13-19

500 m row + 10 burpees
400 m row + 10 burpees
300 m row + 10 burpees
200 m row + 10 burpees
100 m row + 10 burpees
*rest 1-2 minutes btw *sprint each interval

WOD 6-12-19

Push Jerk
3-3-2-2-1
——————
10 min AMRAP-
10 P.Press (95/65)
10 KBS (53/35)
10 single KB FR lunge

WOD 6-11-19

EMOM x 18-
1- 5 FSq (HAP)
2- 50 DU
3- 25 m butcher push

WOD 6-10-19

EMOM x 10- 1 PSN + 1 HSN
----------------------------------------
Open 16.3
7 min AMRAP-
10 PSN (75/55)
3 bar MU

Functional fitness- Moving large loads, over long distances,
quickly...

WOD 6-7-19

Partner “Helen”
3 rds-
P1- 400 m run
P2- 400 m run
P1- 21 KBS (53/35)
P2- 21 KBS
P1- 12 pull-ups
P2- 12 pull-ups

WOD 6-6-19

For completion:
10-9-8-7-6-5-4-3-2-1
BSq
Barbell row
Push-up with toe tap
*increase bsq weight if desired

WOD 6-5-19

Push Jerk 2-2-2-2-2
--------------------------
5 min AMRAP-
3 DL (HAP)
7 P.Press

Coach Brittani and Elli - Molly 2019

WOD 6-4-19

EMOM x 20-
1- 10/8 cal ski
2- 15/12 cal row
3- 100 ft. bear crawl
4- 10 burpee

WOD 6-3-19

10 min- find 1RM Sq CL
Then- max effort T&G set @ 80 %
———————————————
4 rds-
200 m run
15 box jumps
15 WB