Thursday, September 18, 2014

Sep 19


A. OHS - Max
B. 3 x 3 OHS @ 70%
C1. 3 x Alt Front Rack Lunge (:30 Rest)
C2. 3 x 10 Burpee (:30 Rest)

Sep 18

A. Max Vertical Jump
B. 1 Mile Run
C. 500m Row
D. 50 Wall Ball AQAP

Tuesday, September 16, 2014

Sep 17

Strength
Max Rep Pull Up
then,
3 x 15 Supine Ring Row
3 x 10 Half Moon

MetCon
EMOM for 12:00
3 Box Jump - High
5 Toes To Bar

Monday, September 15, 2014

Sep 16

Amy with an easy 155# PR Front Squat


Strength

Clean & Jerk - Max

MetCon
Grace
30 Clean & Jerk (135/95)

Sunday, September 14, 2014

Sep 15

Filthy 50 going down to celebrate Ken's 50th Birthday.

Strength
Front Squat - Max

MetCon
3 Rounds of:
400m Run
21 HR Push Up
21 KB Swing

Thursday, September 11, 2014

Sep 12

We will be doing a Birthday WOD for Coach Ken at 4:45 then heading over to Keith and Lindsay's place for our Social Gathering. Bring something to throw on the grill and your bathing suit if you plan to swim (which we encourage!)

A1. 3 x 5 Wt Pull Up
A2. 3 x 5 Wt Ring Dip
B. 3 x 3e Turkish Get Up
C. 1:00 Max Cal AirDyne Sprint

Wednesday, September 10, 2014

Sep 11

Strength
3 x 3 Press + 2 Push Press

MetCon
4 Rounds of:
400m Run
50 Air Squat