WOD TIMES: 
   5:30am 
   12:00pm
   5:15pm 
   

Warm up and Stretch


STRENGTH
   Bench 10 - 5 - 5 - 5 - 3 - 3 


WOD
   10 Squats
   12 jump knee tucks
   15 Hand Release Push ups
   18 Sit ups
AMRAP in 16 Minutes

Wod Times
   5:30am
   12:00pm
   5:15pm
   6:30pm

Warm up and Stretch

WOD #1
   Death by Thrusters (95/65)


5 Minute Rest to clear bars and get ready for burpees

WOD #2 
   Death by Burpees

As you guys know I'll be out of town with the Youth Wrestling Club kids for their state tournament in Wasilla this week and will return on Sunday.  Don't worry. Scott and Corinne will be running workouts for you. I'm going to post Wed, Thurs, and Friday's and also will detail the times. Please notice that there will not be a 4:00pm for the rest of the week and we will not have a 6:30pm on Friday night. 


Here is Wednesday's: 
Wod Times:
   5:30am
   12:00pm
   5:15pm
   6:30pm
WARM UP AND STRETCH


WOD: 
   400 Meter Run
   25 KB Swings (53/35)
   24 KB Snatches (53/35) (12 each side)
   20 Lunges (10 each leg)
4 Rounds for Time

Warm up and Stretch


WOD  - BEAR COMPLEX
   Repeat the following sequence of lifts 7 times WITHOUT SETTING DOWN THE BAR:
      - Power Clean
      - Front Squat
      - Push Press
      - Back Squat
      - Push Press

Upon completing the above sequence 7x Rest for as long as you need to, then ADD weight. You will Repeat the above sequence 5 Times adding weight each time (unless you can no longer perform the exercise without setting it down.

Warm and Stretch

Today is supposed to be a Run/Row day... .So instead I'm  gonna let you try something different and FUN!!!


PLYOMETRICS WITH CHAD :)

See you there!!!

Warm up and Stretch


STRENGTH
   Back Squat 5 - 5 - 5 - 3 - 3 

WOD
   Wall Balls 
   Burpees
30, 20, 10

Warm up and Stretch

STRENGTH
   Bench 10 - 5 - 5 - 5 - 3 - 3

WOD
    Row 1000 Meters (Yes that says ROW)
    10 Cleans (Yes you will receive it in a squat) (135/95)
    Ring Dips  (Yes.... I am asking you to DIP)
3 Rounds For Time

Warm up and Stretch


WOD
   1600 Meter Run (1 Mile)
    Take 10 minutes to find your 1 RM on Strict OverHead Press
    800 Meter Run
    Take 10 Minutes to find your 1 RM on a Push Jerk or a Split Jerk

Tracking your mile time and the two 1 RM weights.

Warm up and Stretch


Burgener Warm up 


STRENGTH: 
   Deadlift 10 - 5 - 5 - 5 -  3 - 3

WOD - Angie
   100 Pull ups
   100 Push ups
   100 Sit ups
    100 Squats
For Time