Thursday

Skill Development
POSE Running


WOD:

6 rounds
run 350m (around parking lot)
15 thrusters 65/45
15 push ups

Post times to comments

Wednesday

MAX EFFORT

Split Jerk 1-1-1-1-1



WOD
As many reps as possible (AMRAP) in 10 minutes of
Kettle bell Snatch 55/35lb.

-or-

'Grace'
For time:
30 reps of
Clean & Jerk 135/95lb

post times or reps to comments.....

Tuesday

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Post time to comments

Monday

Megan Back squatting 135lbs

MAX EFFORT
Shoulder press Find 1rep max.

WOD:

50-35-20 of the following for time:

Double-unders
Box jumps, 24 inch box
Kettlebell swings, 1.5 pood

FOUL LANGUAGE..... This video is an example of serious core strength.

MAX EFFORT/SKILL DEVOLPMENT
1 Arm Overhead Squat


WOD

10 rounds for time
10 Burpees
10 pull ups

Thursday

Today is Kyle's goodbye WOD, I suggested we do 'Fran' but Kyle had something else in mind, So bring your A-games tomorrow.

"Fight Gone Bad!"

This is THE famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Wednesday

Skill Development
KettleBells.........
Swing
Clean & Jerk
Snatch


WOD:

3 rounds
Run 400m
30 Hang power cleans 75/55lb
Knees 2 Elbows 20 reps