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…

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,…