Category Archives: RFT

0868:

WU: Coach Christine WOD: 5RFT 10 DL 225/165 GA: 6 DL 10 TTB GA: 10 clams 10 burpees GA: 4 burpees 400 m run GA: 400 m run STRENGTH: Thursday

0867:

WU: 5 minutes A. STRENGTH: Press 4X5@70% B. WOD: 5 RFT 12 SDHP//GA 8  70/53 12 pull ups//GA: 6 12 HRPU// GA: 6 400 m run//GA: 400 m C. handstand holds: 15 attempts

0807:

WU: Lat, hip and shoulder mobility WOD: 3RFT 20 squat cleans 135/115/95/65 20 pull ups 600 m run STRENGTH: Deficit DL 6X5@ 60% (Start with a pair of 45#’s) GA: 15 sc, 15 PU, 600m run X3

0802:

0802: Halloween WOD WU: Good Morning Coach Al then afternoon to Coach Nice Dan! WOD: Athletes choice of weighted slam ball AKA Pumpkin-50/25/20/15/10: 5RFT 15 pumpkin smash slams 20 pumpkin sit ups (feet-butterfly, ball to chest throughout) 6 pumpkin shoulder get-ups (1R-1L)1-fers 350 m pumpkin low, shoulder or overhead carry 20 chest to ball push… Read More »

0801:

WU: hip & shoulder mobility WOD: 7 RFT 5 Curtis P’s 95/65 6 OTBB 200 m run STRENGTH: b. squat 8X3@80% :90

0790:

PALEO 2120 CHALLENGE STARTS THIS MONDAY!!!!!!!!!! WU: 5 minutes f. roll – Lats/anterior delt, groin, hams and Gastroc. 5 minutes 10 m walking lunge 200 m run to warm up. WOD: 4 RFT 20 db comp swings 53/35 12 pull ups 800 m run STRENGTH: FRIDAY