Tuesday, August 30, 2016

Wednesday 8-31-16

OTM @ 75-100%
1 power snatch
1 overhead squat
1 squat snatch

WOD - 5 X
5 OHS 165/115
10 DEADLIFTS 315/225

Monday, August 29, 2016

Tuesday 8-30-16

Partner WOD - 20 AMRAP
Partner 1: 1 calorie row + 1 box jump
Partner 2: 1 calorie row + 1 box jump
Partner 1: 2 calorie row + 2 box jump
Partner 2: 2 calorie row + 2 box jump
Etc...(one partner works while the other rests)

Sunday, August 28, 2016

Monday 8-29-16

100 DOUBLE UNDERS (3:00)
100 PULL UPS (10:00)
100 PUSH UPS (18:00)
100 SIT UPS (23:00)
100 AIR SQUATS (27:00)
100 DOUBLE UNDERS (30:00)
Run 1.5 Miles (45:00 cap)

Wednesday, August 24, 2016

Thursday 8-25-16

CORE WORKSHOP TONIGHT (Thursday) FROM 6-7pm. Here are a couple videos to watch to get an idea of what Scott will be going over. If you want to get out of pain and or want to perform better - this is a great workshop to attend. 



THURSDAY WOD
Warm-up (10:00)
Double Unders & Abmats

10 X 200m Repeats
 *every :90 on the :90*


Tuesday, August 23, 2016

Wednesday 8-24-16

Thursday will be a short workout followed by a Core Workshop by Scott. This would be beneficial for everyone to attend. If you can come please do.
WEDNESDAY 
OTM X 8 @ 80%
1 Power Snatch
1 overhead squat
1 squat snatch
WOD (12 time cap)
15 OHS 95/65 (50-60%)
15 C2B
15 sqt Snt 
15 C2B
15 FSQ
15 C2B
15 sqt cln 
15 C2B




Monday, August 22, 2016

Tuesday 8-23-16

5X
Run 400
1 Deadlift 345/235
3 Power Clean 185/135
5 Jerks
3 Muscle ups
1 -15' rope climb