Other News

Thursday, August 10th, 2017

Skill/Strength: Agility Drills

WOD: “Diane”
21-15-9 reps of:
Deadlift, 225/155
Handstand push-ups

Ashley

Wednesday, August 9th, 2017

Skill/Strength: Shoulder Press, 5 x 5

WOD:
Partner up!
Minute 1: Assault Bike (calories)
Minute 2: Double-unders
Minute 3: Rest
Alternating with a partner, complete as many reps and calories as possible in 21 minutes.

Carey

Tuesday, August 8th, 2017

Skill/Strength: Clean practice

WOD:
Every minute on the minute for 10 minutes:
Odd: Alternating Lunges (:30 sec./:30 sec. rest)
Even: Pullups (:30 sec./:30 sec. rest)
Rest 2 minutes
Every minute on the minute for 10 minutes:
Odd: Burpees (:30 sec./:30 sec. rest)
Even: Supermans (:30 sec./:30 sec. rest)

Monday, August 7th, 2017

Skill/Strength: Back Squat, 5 x 5, across

WOD: Complete as many rounds as possible in 16 minutes of:
Hand-release Pushups
Situps
Squats
1-1-1, 2-2-2, 3-3-3, etc…

Elizabeth!

Sunday, August 6th, 2017

Rest Day!

Saturday, August 5th, 2017

9am: Open Gym

10am:
At the start of the clock, perform the following for time:
21-15-9 reps, for time of:
Thrusters, 95/63
Burpees
At the 12:00 min. mark perform
21-15-9 reps, for time of:
Power Snatches, 95/63
Burpees
At the 24:00 min mark, perform:
21-15-9 reps, for time of:
Power Cleans, 95/63
Burpees

Friday, August 4th, 2017

Skill/Strength: Bench Press, 1RM

WOD:
Ten rounds, for time of:
10 Ring Rows
10 Ring Pushups