Jun 30, 2014

7-1-14 WOD KT's and, one day late Jeremy's B-Day

Coach KT's and Jeremy's birthday WOD
3 Rounds 
6 Bar MU (sub 12 C2B) 
30 DU Complete 

23 Hang PWR Cleans 135/95

3 Rounds 
4 Bar MU (sub 8 Ring Dips) 
50 DU’s 


21 power snatch's 95/65 (Cuz KT turned 21 again!)

Note: use one bar, change your own weight

Challenge: Take 10 Min to work on Full Squat Clean..

Jun 29, 2014

6-30-14 WOD


WOD
15min time cap
10 cal row
10 kb swings 53/35
20 cal. row
20 kb swings
30 cal. row
30 kb swings
30 cal. row
30 kb swing
20 cal. row
20 kb swings
10 cal. row
10 kb swings

Challenge: 3 Working Rounds For Quality, not time.
3 Skin The Cats
Max Ring Support Hold at Top
Max Hollow Hold

Jun 27, 2014

6-27-14 WOD

30 Back squats
30 TTB
20 Back Squats
20 TTB
10 Back Squats
10 TTB 95/65
Challenge: Take 15 Min to complete 5X5 Back Squat. add load if form allows. Intention is not to find your 5 rep max, just to get warmed up and ready for higher consecutive reps for wod!!

Jun 25, 2014

6-26-14 WOD

7min AMRAP 
7 PWR snatch
7 Burpee over bar 

Challenge: 100 partner med ball sit ups

6-25-14 WOD

3 Rounds
400m run
15 Push press 95/65
10 V-ups

Challenge:
5x5 strict press

Jun 23, 2014

6-24-14 WOD

100 Kb Swings 53/35
30 burpees
50 Kb Swings
15 burpees

Challenge:
Tabata Kb Snatch (alt hands each round)

Jun 22, 2014

6-23-14 WOD

15min AMRAP
9 air squats
21 sit ups
35 Du's

Challenge:
5 sets max strict HSPU's

Jun 19, 2014

6-20-14 WOD



Bri’s going away partner wod
Complete the following in any order and rep scheme as desired for time:
Karen
Grace
Isabell

No challenege

Jun 18, 2014

6-19-14 WOD



6 rounds
6 hspu (deficit if youbhave it)
6 pwr cleans 225/155
6 bar mu

Challenege:
spend 15 min to build up to a heavy power clean.

Jun 17, 2014

6-18-14 WOD



12min amrap
40 du
15 box jumps
9 front squats (choose load)

Challenege:
max du

Jun 16, 2014

6-17-14 WOD



Tabata something else
Tabata pull ups
Tabata push ups
Tabata sit ups
Tabata squats
Challenge:
7x3 split jerk. Add load if form allows. Remember its a jerk not a press. If you end the movement with a press lighten the load to allow speed under the bar.

Jun 15, 2014

6-16-14 WOD



5min rounds
1 min rest between rounds
10 burpees then max meters row
Continue until 3000m complete Score time

Challenege:
7x1 max weight pull up scaled 5x3 banded strict pull ups