Tuesday 10.17.17

Yay more rain! (not!)

STRENGTH:
Every Minute On the Minute for 12 Minutes
1: 30 Hollow Rocks
2: 30 Superman Rocks

WOD:
As Many Rounds (and Reps) As Possible in 10 Minutes:
10 KettleBell DeadLift (53/35)
10 KettleBell Swings (53/35)
10 Goblet Squats (53/35)

AFTERBASH:
4 Rounds For Time
50ft Farmer Carry (53/35)

Monday 10.16.17

These girls might be the only ones LOVING all this rain!

WOD:
10-9-8-7-6-5-4-3-2-1
Burpee
Push Up
Sit Up
*200m Run After each round

Wednesday 10.04.17

Tuesday 10.03.17

Thank you for being so understanding while we deal with all the water!

STRENGTH: Press Series; Build to a heavy Strict Press

Push Press

Push Jerk

WOD: 

For Time:

100m Run

20 Shoulder To OverHead (95/65)

20 Ring Dips

100m Run

15 Shoulder To OverHead (95/65)

15 Ring Dips

100m Run

10 Shoulder To OverHead (95/65)

10 Ring Dips

100m Run

5 Shoulder To OverHead (95/65)

5 Ring Dips

100m Run

Monday 10.02.17

Time to work on finding those Abs again!

WOD:

As Many Rounds (and Reps) As Possible in 10 Minutes

15 Deadlifts (135/95)

10 Hang Cleans (135/95)

5 Front Squats (135/95)

AFTERBASH:

Tabata *20seconds of Work; 10secondsof Rest.

Plank

Plank Knee to Elbow