7/13 WOD

Paul G!!

warm up – 25 jumping jacks

10 ab mat 0 butterfly

10 groiners

Skillwork – deadlifts 3×3 (both  styles)

WOD – 400 meter r/r

10 deadlifts     225/135

10 DB chest flyes  35/20

10 GHD – back ext

10 DB shoulder press

4 rnds for time

july Challenge – BOOTY!!

 

KSR – Barbells, BBQ and BEER

KSR – bootcamp – 7/22/17  Saturday 9-11

If your not already signed up . . . DO SO!!!!!!

This is gonna be sooooooooooooooo much fun!!

I highly urge you to go from “interested” to GOING!!! spaces are limited

It is here this month and our very own Keith Douthit is smoking the BBQ (and Chicken) . . . he does it up right!!

And beer is the best refreshment after a great work out!!

More details on line . . sign up on line!!

See ya on the floor!!!

7/7/17 WOD

On the Fence

warm up -50 quick feet

10 WB tap crunch

10 mtn climbers

10 squat jacks

Skillwork – Review of WOD

WOD – 20 min AMRAP

20 cal row

20 back squats   115/85

20 wallballs   blk/bl

20 burpee FENCE overs

20 ax chops   (L+R=1)

** sled pulls may be subbed for back squats **

July Challenge – Booty

7/6 WOD

Strong & Fearless

warm up – 50 Dubs

10 Shoulder taps

10 air squats

10 SIDE v-up crunches

Skillwork – push press  3×3

WOD – 800 meter run

30 clean n’jerk   135/95

800 meter run

Need More : corework, booty challenge, favorite lift practice

July Challenge – Booty!!

 

7/5 WOD

Celebration Recovery

warm up – 200 meter run

20 squats

30 ab mats

20 push ups

Skillwork – kipping practice

WOD – 3 RFT

20  box overs    24/20

20 KB swings    24/16

20 full burpees

20 GHD

20 WWOH lunges   45/25  (L+R=1)

 

July Challenge – Booty!!