Category: Uncategorized

Skill of the week:
Kipping/Pull Ups

Strength:
In 15 Mins work up to 3RM Floor Press

WOD:
3 Rounds For Time
200m Backward Run
20 Lateral Bar Jumps
10 Front Squats 165/115#

Monday’s WOD:

Skill of the week:

Kipping/Pull Ups

“Filthy 50”
50 Box jump 24/18″
50 Jumping pull-ups
50 Kettlebell swings 55/35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Superman/Superwoman (Back Extensions)
50 Wall ball shots 20/15#
50 Burpees
50 Double unders

*30 Min Cut Off

Sunday’s WOD:
(No Coach)
Run a 10k for time.

Saturday’s WOD:
3 Rounds For max reps:
1 Min tire sledge strikes 16/10#
1 Min plate burpees 45/25#
1 Min Hang power cleans 95/65#
1 Min Double Unders
1 Min Rest

Friday’s WOD:

Skill:
Double Unders

WOD:
For Time:
50 Pull Ups
5 Deadlifts 315/225#
40 Pull Ups
4 Deadlifts 315/225#
30 Pull Ups
3 Deadlifts 315/225#
20 Pull Ups
2 Deadlifts 315/225#
10 Pull Ups
1 Deadlifts 315/225#

Skill: Double Unders

Football Hero WOD: Kalsu
For Time:
Complete 100 Thrusters 135/95#
*Complete 5 burpees every minute on the minute.

Skill of the week:
Double Unders

Strength:
Strict Press
3-3-3-3-3

WOD:
3 Rounds For Time:
21 Double Unders
15 Hang Power Snatch 75/55#
9 Box Step Ups 75/55# on 24/18″

Skill of the week:
Double Unders

WOD:
15 Min AMRAP
9 Knees To Elbows
6 Lateral Burpees
3 Power Cleans 165/110#

Skill of the week:
Double Unders

Strength:
Deadlift 5-5-5-5-5

WOD:
5 Rounds For Time
5 Back Squats 155/110# (Taken from the ground)
10 Chest Slap Push Ups

Sunday’s WOD:
(No coach)
4 Rounds For Time
50 Air Squats
400m Run