Monthly Archives: November 2017

1760:

1760: Wednesday 11/22 Coach Dan all morning! STRENGTH: DL @ 75% On every 2nd minute for 10 minutes Wod: See you in the AM for some fun. CDM

Category: WOD

1758:

1759: Tuesday 11/21 STRENGTH: EMOM 10 – 3 rep press @ 80% of 1RM wod: 50 40 30 20 10 kb swing abmat sit up DU slam balls Wt – athletes choice? finisher: Zapo or a 1mi jog.

Category: WOD

1756: Running with Angie.

1756: Friday 11/17 wod: A little running with Angie 400 m run 100 pull ups 400 m run 100 push ups 400 m run 100 sit ups 400 m run 100 squats Note: We use to do this one with mile runs. If you prefer this distance get ready and just go on the hour.… Read More »

Category: WOD

1755:

1755: Thursday 11/16 STRENGTH: EMOM 10 2 rep bench press – be organized, work together and be strong! (dynamic effort – move the bar fast!) “wod: 5 rounds – The measure is the mastery of your movement. You choose appropriate load that Challenges “”YOU””! ” 1 minute – 5 OHS (partner up and share a… Read More »

Category: WOD

1754:

1754: Wednesday 11/15 STRENGTH: EMOM 10 2 DL – share a bar between 2 or 3 peeps A. Every 2 minutes for 12 minutes (6 rounds) 7 buprees 14 kb swings rest 3 minutes 5 rounds 15 db thrusters (choose wt that you can go unbroken each round) 1 minute plank hold (elbows hands) finisher:… Read More »

Category: WOD

1753:

1753: Tuesday 11/14 STRENGTH: EMOM 10 3 press – from ground. wod: Amrap 20 4 SDHP 115/80 50 DU 8 pull ups 200 m run

Category: WOD