8/29 WOD

Cousin Jeffery

warm up – 800 meter run

10 WB crunch toss

10 WB clean Npress

Skillwork –  clean squats 3×3

shoulder to OH  3×3

clean squat / shoulder to OH 3×3

WOD – 3RFT

100 Dbl unders

50 wallball   blk/bl

25  cal row

Aug challenge – This Nthat ( come on yall – just a few more days..  You Got This!!)

8/23 WOD

Happy Birthday Marty!

warm up – 100 jump rope

10  x-outs

2x       10 lunges

10 superman

skillwork – kipping practice

Wod – snatch progression x2

then . . .      3-pullup

3x      6 push ups

9 squats

rnd 1 –   0-3 mins    3,6,9

rnd 2 –   3-6 mins     4,7,10

rnd 3 –   6-9 min      5,8,11

rnd 4 – 9-12 min      6,9,12

rnd 5 – 12-15 min     7,10,13

 

Aug challenge – This NThat

8/22 WOD

Happy Birthday Leslie Meade!!

Warm up – 800 meter run

stretch – PVC

Skillwork – OH Squat breakdown

WOD –  40 clean squats  95/55

40 GHD – Frt

400 meter run

30 Back squat

30 Ring back row

300 meter run

20 Frt squats

20 Push ups

200 meter run

10 OH squats

10 T2B

100 meter run

 

Aug Challenge – This NThat

8/18 WOD

How to spell RELIEF

warm up – 20 ax chops

3x      25 quick feet

100 meter run

Skillwork – kipping practice

WOD – 21-15-12-9-6-3

KB swings    24/16

box jumps     24/20

Shoulder 2 OH  95/65

GHD – F/B

Pull ups

Slam balls   30/20

  • drop 1 items per rnd

Aug Challenge – This N’That

 

 

 

8/16 WOD

Jumpin beans

warm up -400 meter run

2x      10  jumping ring pullups

10 jumping squats

Skillwork – squat series – bar only 5 each

WOD –  8 cycles – 2 min each

#1 – max reps Frt squat

#2 – lateral jumps

#3 – max reps Back squats

#4 – lateral jumps

#5 – max reps thrusters

#6 – lateral jumps

#7 – max reps OH squats

#8 – lateral jumps

 

Aug Challenge – This N’That