Wednesday July 31 2019
Max effort pull ups 5 rd NFT alternate with heavy weighted step ups 5 ps weighted, single arm / rings bands or negatives For Time (Comp) 25 Left Arm DB Snatch or Thrusters 35/50- 20/35 25 Right Arm DB Snatch or Thrusters 100 Double Unders/ 150 SS 15 Left Arm DB Snatch or Thrusters 15 […]
Tuesday July 30 2019
Event #4: The LumberJack REC INDIVIDUAL 8 Min time cap, STOP RECORD TIME AND DO Another 10 min. 25 Shoulder to Overhead 95/65lbs, use BDells if any shoulder issues or landmine presses 4 Rope Climbs to 15’ 60 Wall Balls 20lb/10ft, 14lb/9ft 45 Burpees to Plate, advance plate every 15 reps *penalty option 40 […]
Monday July 29 2019
LEARNING FROM A PRO WARM UP – MOBILITY 2 rounds: 200-250m row 8-10 Ring rows or / Pull-ups (2) 8-10 Push-ups 10-15 Hollow rocks / 10 sec super man holds more that 5 peeps, half start on the row, half on the ring rows WOD A, put your Thursdays weak skill to the test […]
SUNDAY JULY 28 CLASS CANCELLED
CLASS IS CANCELLED TODAY DUE TO NO INSTRUCTORS EVERYONE IS ON HOLIDAYS DOESN’T MEAN YOU GET A DAY OFF PLEASE WOD RUN MARINE DRIVE 1 X RX 2 X
Saturday July 27 2019
Team of Two Start with 5 Min EMOM ROPE CLIMB OR SANDBAG RUN 200 m AMRAP15 20 Burpee/ half or bench 30 Cal Row 40 Double-Under/ 80 Single skips AMRAP15 40 Russian KB Swing (53/35#) MW 30 KB S A Thrusters (53/35#) 20 Burpee SHARE THE WORK AND WORK HARD
Friday July 26 2019
Warm up 2 -3 x 6 S A pushups use snake option, start in snake 1 hand behind your back 20 jumping jacks strict rings hold 20 sec 2 wall walks ,work on your technique 200 m run with mb Strength Bench Press x 5 10 box jumps Warm up to challenging 5 and perform same […]
Thursday July 25 2019
Weak Skill 15 or 30 min Pull ups or HSPU use progressions as your warm up today Or pick your own weak skill Metcom while the weather lasts 5/5/5/5 run, row, skip bike Marine drive and back …. RX add burpees and squats or Mb 10X sprints 10 seconds work 50 sec […]
Wednesday July 24 2019
BANDED PUSH UPS WARM UP Release rotators, pecs, forearms, anterior tibia and ankles repeat 2x 10ps single leg swing holding wall 5 mapmakers …. light weights 5 sp Single leg box jumps …. low box 10m EMOM/Power Snatch + 3 OHS or 5 kettle bell swing and 5 front squats METCON 7m AMRAP […]
Tuesday July 23 2019
PRE CLASS WARM UP 3 Rounds 200m Row 30 Flutter Kicks 10 Push Ups Mobility STRENGTH Push Press – 5x5x70% 1RM METCON “Wondeful Wendy” 15m AMRAP 40 K B Swings (55/35) 50 Double Unders / 100 single skips 400m Run/ 200 m run walk Core Mobility 100 moving planks in every direction, front, side, […]
Monday July 22 2019
CRAZY LADIES gearing up for CAN WEST Warm-up down-and-back warm-up inch worm (down) bear crawl (back) 10 high plank rotations, not on elbows high knees (down) butt kickers (back) 10 tuck jumps walkout to plank, jump feet in to replace hands (back) Warm up back squat and begin WOD 1 BACK SQUAT 16, 14, […]