9/30/15…WOD

9/28/15…WOD

Warm up: GW#4

Skill/Strength:

  • 20 MINs to find 1 RM Back Squat

WOD:

3 Rounds

  • Run 400m
  • 25 Russian KB Swings
  • 50 DU/150 Singles

Every time you mess or stop on jump ropes you have to do 3 push ups, right after you mess up or stop

15 MIN CAP

9/26/15…WOD

Warm up: TC

WOD:

Teams of 2

2 Rounds

3 MIN AMRAP

  • Tire Flips (alt. back and forth)

rest 45 Sec

3 MIN AMRAP

  • Burpees over parallette (Alternating)

rest 45 Sec

3 MIN AMRAP

  • Alternating Box Jumps 24/20

rest 45 Sec

3 MIN AMRAP

  • Run 400m (1 Time)

rest 45 Sec

 

9/24/15…WOD

Warm up: WW#4

Mobility:

  • Hamstring Stretch/Floss with bands 5 MINS total (2.5min per Leg)
  • Shoulder Mobility/ Mid Thoracic with lacrosse ball 5 MINS

WOD:

6 Rounds

  • 3 Deadlifts @ 70-75% of 1RM
  • 6 HSPU Strict *Scale*   Kip or x2 HR push ups or Pike push ups
  • 30 DU

rest 45 Sec

Post Workout: 2K Row (Not for time)

 

 

9/19/15…WOD

Warm up: TC

WOD:

Teams of 2

“Lift up Luke”

5 MIN AMRAP

  • 4 Power Cleans 155/105
  • 24 DU/64 Singles
  • 10 Pull-ups

@ 7 MINs partner starts there 5 MIN AMRAP of “Lift up Luke”

@ 15 MINS Both partners Complete together—–

  • 100 Wall Balls 20/14 (1 Ball)
  • 100 CAL Rower (1 Rower)
  • 100 Push ups (1 Person working at a time)
  • 100 Walking lunge Steps (Have to work at same time)

First part of the WOD each person is doing the 5 MIN AMRAP by there selfs the other person cheers them on

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