Monthly Archives: September 2015

1083:

1083: 9/30/15 WU: ready time for gymanstic fun. A. 8X5 ring rows B. 8X5 ring push ups (keep it strict no matter what body angle your at) C. 2:00 minute total time Ring hold, tuck sit or Ring L-Sit D. 10X3 HSPU (defcit if you can) play around. E. zapo jog or go get wet!… Read More »

Category: WOD

1082:

1082: WU: mobility work – 50 SU, mobility squats A. 5 minute amrap 20 DU 10 squats B. b. squat 5×5@70% C. 6×25 anchored sit ups (plate) practice freestanding HSH between sets D. b. press 5X5@70%

Category: WOD

1081:

WU: mobility + 600m run WOD: FT 30 hang squat cleans 95/65 30 burpees 30 DU 30 Push press 95/65 (drop bb from hip or lower) Run 1 mile 30 Push press 30 DU 30 burpees 30 hang squat cleans

Category: WOD

1080:

1080: WU: Mobility prep, SMR – lats, glutes & hams! Jennifer Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch box Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle… Read More »

Category: WOD

1078: Beach day

The water is very warm and temps are hot and humid and we are located a block from the beach. Get out and get into it. Meet your crew at the box and make it happen. 1078: WOD: Go to beach from the gym. Surf or swim with your buddies in your class. Or partner… Read More »

Category: WOD

1077:

1077: WU: get familiar with wod and rehearse 2 reps each for one round through. WOD: FT 40 box jumps 40 Wall balls 40 mt. climbers 2 ct 40 Push press 75/53 (do not drop bb from above the hip) 40 b. squats 75/53 40 hang power clean 75/35 1000 m run 10 burpees 100… Read More »

Category: WOD