9/8 WOD

Irma’s Comin’

warm up – 800 meter run

PVC stretches

Skillwork – wod review

WOD – 20 min AMRAP

25 russian twist

25 KB snatches

25 ab mat

25 box step overs

25 slam balls

25 OHWW lunges

200 meter run

(each side/step count)

Sept Challenge – tabata  cardio / core

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9/7 WOD

Practice perfect

Warm up – 100 jump rope

20 squats

15 push ups

10 GHD toss

Skillwork – PVC complex

WOD – *5 rnds – max row for 1 min

30 sec rest between rnds

*Bar complex – Fortitude

3 cleans+3 frt squats+3 push press

 

Sept challenge – Tabata  (cardio/core)

9/5 WOD

Happy birthday Mary (yesterday)!!

warm up – 33 ab mat

33 squats

33 push ups

Skillwork – lift review, set weights

WOD – 3 rnds for time –

200 meter run (250 row)

6 power cleans

6 Thrusters

9 deadlifts

9 SDLHP

12 pull ups

12 push ups

RX+ – 135/95

RX – 115 / 85

Sept Challenge – Tabata  20/10 x8  (cardio / core)

8/30 WOD

Kick some whaaaatttt!!

warm up – 6 burpees broadjumps

8 weighted step ups

10 weighted sit ups

Skillwork – snatch breakbown

snatch 2,2,2,2,2,2,2

WOD – 800 meter run ( 1000 row)

EMOM – 10 min of

5  snatch

5 box jumps

then – 1000 meter run  (1200 row)

Aug Challenge – guns  (BI/Back)

 

8/29 WOD

Roll On. . .

warm up – 800 meter run

10 rev lunges

10 push ups

10 Ab mat

Skillwork – OH squat breakdown –

OH squats (Bar – up) 3×3

WOD – 7 minEMOM of:

5 bar rollouts

5 bent over back row

then – 5 rnds of:

200 meter run  (300 m row)

10 T2B

7 OH squats  95/65

5 burpees

**ALPHA – 7 rnds **

 

Aug Challenge – Guns  (triceps / chest)