11/12 WOD

Chest / Triceps – TRX always an option

Body work option – 20 min AMRAP
35 jumping jacks
10 butt kicks
5 push ups
25 ab mat
10 K2E
20 squats
15 lunges
15 sec plank hols
25 sce wall sit

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10/29 WOD

Push it!!

Warm up – 300 meter row
20 squats
10 pull ups
5 ring dips
Skill- muscle up breakdown – bar vs rings
Strength- power cleans. 5×3
WOD- 800 meter run
60 deadlift
40 frt squats
20 hang power clean
10 muscle ups
RX – 115/75

10/24 WOD

strength day . . ..

SDLHP  5X5

Pullups – Max reps

HSPU – Max reps

Ring push ups – max reps

Warm up –
Skill – WOD review
WOD – 50/10.
1. Squats / push ups / ab mat
2. Toe raise squats/ t push ups / in- out abs. X2
3. Jump squats / ring push ups / k2e. X3

10/23 WOD

Bar LOVE

Warm up – 10 jack push ups
25 jack squats
10 wiper presses
Skill- pvc lift review
Strength- OHS warm up to required lift review
WOD – Buy in or Cash out -800 Meter r/r
5 rnds. (8 rnds alpha). for time
12 straight leg deadlifts
9 hang cleans
6 frt squats
3 OHS

10/22 WOD

Freeze Warning!!

Warm up – 300 m row
15 wide stance squats
10 clapping v-ups
5 chin up
Skill- Kipping/ butterfly practice
Strength – dubs practice
WOD – Happy Birthday Laura Mc!!
EMOM 14 minutes
2 squats snatches
*increase weight with every rnd til max weight*
Then : 10 min AMRAP
2,4,6,8,10…..
Pull ups
Power snatch 75/55
50 dubs after EVERY rnd

10/18 WOD

Happy Birthday Sara E!!

Warm up – 400 m r/ r
10 SDLHP – KB
10 L side plank reach through
10 R side plank reach through
Skill- deadlift reviews
Strength 3×3 each – Strength leg, trad, sumo
WOD – Marie!!
17 min Amrap
26 air squats
7 sumo deadlift 165/115
17 burpees over bar

10/17 WOD

Strength day –

Thrusters 5×5

Max reps push ups – wide grip, close grip, ring push ups

-OR –

Warm up- 10 Db squats
10 Db pus press
10 Db rev hyper (ghd) with flyers
Skil- thruster breakdown
WOD – 20 min Amrap
5 Db deadlift
10 Db step ups
15 Db thrusters