Monthly Archives: August 2016

1385:

1385: Wedneday 8/24 STRENGTH: SUMO DL 3X4@65% RXwod: 3 RFR 1 min cal row 1 min renagade rows 40/20 / wod: BW mod 1 minute squats 1 min DU / wod: SU 1 min 1 strict pull up to hang on bar. (if you fall off = 4 burpee pull ups) wod: 10 strict pull… Read More »

Category: WOD

1384:

Rogue Monster lite squat rig for Sale: $475.00 Contact Dan if interested. 1384: Tuesday 8/23 STRENGTH/SKILL – 25 minutes to work up to a 1rep C&J Rxwod: 2 4 6 8 10 12 etc. 10 min cap GTO 135/95 T2B Wod: 2 4 6 8 10 12… cap 10 minute Power clean + push press… Read More »

Category: WOD

1383:

1383: Monday 8/22 STRENGTH: b. squat 2X12@65% f. squat 2×12 RXwod: 8 min EMOM – 5 strict HSPU MOD – 5 kipping HSPU, HRPU, or just regular PU WOD – 20 min AMRAP R – arm DB OH walking lunges – 10 Alt. steps MOD – No DB, just walking lunges 8 Burpees MOD –… Read More »

Category: WOD

1382: Saturday

1382: Saturday BW: Teams or 2 100 wall balls (rest partner holds plank) 60 pull up one (rest partner maintains hollow rock) 100 push ups (rest at parallel squat) 60 med ball sit ups row 1500 (burpee while you wait) or weigthted: 10-1 b. press 20 lbs under BW power clean 40 lbs under BW… Read More »

Category: WOD

1381: Double DT

EARLY REGISTRATION ENDS SUNDAY. LOG YOUR WORKOUTS FOR VALIDATION. TRACK YOUR ATTENDANCE AND RESULTS. EAT CLEAN FEEL BETTER PERFORM BETTER. ARE YOU GOING TO BE PERFECT ON YOUR DIET? A FEW WILL BE BUT LIKELY NOT ALL(JUST TRY!!!!!). I KNOW IT IS FOOTBALL SEASON THERE ARE WEDDINGS, CONCERTS, WEEKENDS, KIDS, GROUCHY FAMILY MEMBERS THAT DON’T… Read More »

Category: WOD

1380:

1380: Thursday 8/18 STRENGTH: DL 2@65% 2X2@70% 2@75% RXwod: Amrap 4 6 ring rows 12 alternating db snatch 40/30 rest 3 Amrap 8 3 strict ring dips 4 HSPU 5 strict pull ups 6 box jump overs 24/18 Wod: 4 minutes 4 body rows 10 alt db snatch rest 3 10 minutes 3 ring dips… Read More »

Category: WOD