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tuesday 9/30/14 - group wod

9/30/2014

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Review/Teach  
   Split Jerks


STRENGTH
   S2OH 10 - 7 - 7 - 5 - 5 - 3


WOD 
   25 Push Ups
   20 Pull Ups
   15 KB Swings (53/35)
   10 SDL HP (95/65)
4 Rounds
   
0 Comments

monday 9/29/2014 - group wod

9/29/2014

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WOD 
   800 Meter Row
   800 Meter Run
5 Rounds


Time Cap Details
If 3 Rounds takes > 32 Minutes You're Done!
If 4 Rounds takes > 37 Minutes You're Done!
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friday 9/26/14 - group Wod

9/26/2014

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WOD
   10 H/S Push ups
   20 K2E
   30 Burpees
   40 Box Jumps
   50 Dips
   60 Pull ups
   70 Push ups
   80 Sit ups
   90 Squats
  100 Double Unders
1 Comment

thursday 9/25/14 - group wod

9/25/2014

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STRENGTH 
   Bench 10 - 7 - 7 - 7- 7


WOD
   1500 Meter Row
Then 3 Rounds of the following: 
   15 Deadlift (135/95)
   10 Front Squats (135/95)
   5 STRICT OH Press (135/95)
 Then Finish with:
   150 Double Unders (300 Singles)
0 Comments

wednesday 9/24/14 - group wod

9/24/2014

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STRENGTH
   OH Squats 10 - 7 - 7 - 5 - 5 - 3


WOD 
   400 Meter R-U-N
   15 KB Swings (53/35) - Step up to the (70/53) for Rx+
   15 Pull ups
4 Rounds
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tuesday 9/23/14 - group wod

9/23/2014

1 Comment

 
UPDATE:  DUE TO IMPROVING WEATHER I UPDATED OUR WARM UP TO INCLUDE A BIT OF A RUN TO START OFF SO BRING THEM RUNNING SHOES!!!!!


STRENGTH 
   Good Mornings 7 - 7 - 5 - 5 - 3

WOD: Ass -n- Annie
   Double Unders

   Walking Lunges
   Sit ups 
50, 40, 30, 20, 10
1 Comment

monday 9/22/14 - group Wod

9/22/2014

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WOD - Partner 
   1 Deadlift (135/95)
   1 Clean (135/95)
   1 Power Clean (135/95)
   1 S2OH (135/95)
3x each partner then switch  back and forth for 30 Minutes. AMRAP by the group in 30 Minute time frame.


      
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friday 9/19/14 - group wod

9/19/2014

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WOD
   800 Meter Row
   50 Double Unders (200 Singles)
   10 Burpees
4 Rounds  with an optional 5th Round :)
0 Comments

thursday 9/18/14 - group wod

9/18/2014

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STRENGTH 
   BENCH 10 - 7 - 5 - 3 - 1 - 1 - 1 - 15


WOD
   Deadlift (185/125)
   Ring Dips
21, 15, 9
0 Comments

wednesday 9/17/14 - group wod

9/17/2014

0 Comments

 
WOD
   400 Meter Run
   20 Tire Smashes (10 EACH SIDE)
   15 KB Swings (53/35)
   10 Pull Ups
AMRAP in 45 Minutes
0 Comments
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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US