Tuesday 9.30.14 By Coach BlakeWODNo Comments 10 Rounds (not for time) 7 Strict Pullups 5 Back Squats 3 Deadlifts September 30, 2014
Monday 9.29.14 By Coach BlakeWODNo Comments Strength: 4 Rounds 50′ OH Walking Lunge Metcon: AMRAP20 5 KB Swings (AHAP) 10 Pushups 15 Air Squats 200m Run Finisher: Side Plank – 2:00 each side September 28, 2014
Saturday 9.27.14 By Coach BlakeWODNo Comments Teams of 3: AMRAP10 60 Double Unders 4 Front Squats (155#/105#) 2 Rope Climbs (15′) -rest- AMRAP10 P1: 50m Sled Push (+120/+70) P2: Max KB Swings (53#/35#) P3: Rest September 27, 2014
Friday 9.26.14 By Coach BlakeWODNo Comments Skill: Handstand Practice Metcon: 1000m Row 50 Wall Balls (20#/14#) 40 Box Jumps (24″/20″) 30 C2B Pullups 20 HSPU 100m Sprint September 25, 2014
Thursday 9.25.14 By Coach BlakeWODNo Comments Strength: Overhead Squats take 15-20 minutes to work up to a heavy single then 1×10 at 70% Metcon: 30 Calorie Row 30 Bar Facing Burpees 30 Hang Power Snatches (115#/75#) September 24, 2014
Wednesday 9.24.14 By Coach BlakeWODNo Comments 4 Rounds: 400m Run 7 Touch & Go Deadlifts (255#/175#) *rest :90 between rounds 4 Rounds: 400m Run 7 TnG Power Cleans (165#/110#) *rest :90 between rounds September 24, 2014
Tuesday 9.23.14 By Coach BlakeWODNo Comments Strength: 5 Rounds 5 Push Press + 1 Split Jerk Metcon: AMRAP10 5 Shoulder to Overhead (135#/95#) 10 Ring Dips After Party: AMRAP2 – Back Squats (135#/95#) September 23, 2014
Monday 9.22.14 By Coach BlakeWODNo Comments Strength: EMOM10 – 4 Front Rack Lunges Metcon: 5 Rounds 10 KB Swings (70#/53#) 10 T2B 10 Burpees -rest 1 minute between rounds. Finisher: AMRAP2 – Russian Twist (53#/35#) September 21, 2014