September 24, 2020

F U Friday

For Time: (135/95)

50 Cal Bike

45 Wall Balls

40 Cal Ski

35 KBS (53/35)

30 DB Snatch (50/35)

25 Power Clean 

20 S2OH 

15 Back Squat 

10 Clusters 

5 Rope Climbs

September 23, 2020

Skill:

Deadlift: 5 x 5 Building

WOD:

5 x 3 Min AMRAP:

3:00on/2:00 off

10 Deadlift (225/155)

25 Wall Ball

Max Cal Ski/Bike/Row in remaining time

September 22, 2020

Skill:

Power Snatch: Work up to a heavy set of 3

WOD:

5 RFT:

200m Run

10 Burpee Box Jump Over

5 Power Snatch (135/95)

September 21, 2020

Skill:

Power Clean: Work up to a heavy set of 3

WOD:

"Awful Annie"

50-40-30-20-10

Double Unders

Abmat Sit Ups

5-4-3-2-1

Power Clean (185/135)

September 11, 2020

"343" 

100 Deadlift (185/125)

100 Power Clean (135/95)

100 Power Snatch (95/65)

43 Burpees

September 8, 2020

Skill:

Overhead Squat

Work up to a heavy set of 5 from the floor

WOD:

3 x 4 Min AMRAP

4:00 on/2:00 off

1) 400m Run

21 OHS (95/65)

Max Rep S2OH

2) 400m Run

15 OHS (115/75)

Max Rep S2OH

3) 400m Run

9 OHS (135/95)

Max Rep S2OH

September 8, 2020

Skill:

Split Squat: 4 x 8 Building

WOD:

For Time: 

50-40-30-20-10

Double Unders

25-20-15-10-5

DB Snatch (50/35)

15-12-9-6-3

Box Jump (30/24")

September 5, 2020

9AM CLASS ONLY

"Hildy"

100 Cal Row

75 Thrusters (75/55)

50 Pull Ups

75 Wall Balls

100 Cal Row

September 4, 2020

"White"

5 RFT:

3 Rope Climbs

10 T2B

21 OH Walking Lunge (45/35lb plate) 

400m Run

September 2, 2020

Skill:

Hang Squat Clean

Work up to a heavy set of 3

WOD:

5 x 3 Min AMRAP (135/95)

3:00 on/2:00 off

200m Run

10 Hang Squat Cleans

Max Bar Over Burpees

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