06.09.18

WODWith a partner for time 400m sandbag run- always run together trading off the sandbag

3 rounds- each person 50 feet OH walking lunges with plate 45/25 15 KB swings 53/35

600m sandbag run 3 rounds- each person 10 deadlifts 225/155 10 push ups

400m sandbag run 3 rounds- each person 5 burpee box jump overs 24/20" 5 manmakers 50/35 35/20 (row, row, push up, clean, press)

04.03.18

Warm Up 21 Calorie Bike, Row 7 Wall Squats 15 Calorie Bike, Row 5 Wall Squats 9 Calorie Bike, Row 3 Wall Squats

Modified Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Front Squats 5 Stiff Legged Deadlifts

Repeat barbell warm up with a light load (10s or 5s added)

Mobility:

deep goblet squat stretch x 1:00

couch stretch x :30 each side

ankle stretch- lunge with foot on top of a plate x :30 each ankle

Skill: Stamina Squats week 1

12:00 EMOM- each squat set is done at 60% 1 RM for front squat

odd mins- 3 front squats

even mins- 6 back squats

WOD

5-4-3-2-1

DB manmakers 50/35 35/20

Bar muscle ups or strict pull ups

*manmaker is row R, row L, push up, clean and jerk

12.30.17

New Year's Day WOD 8am and 9 am only! Make up Strength/Skill

WOD Partners 25 Manmakers 50/35 35/20 one person working at a time (25 reps total) 50 Burpees- partner holds a plank, must jump over them ( 50 reps total) 100 DUs- one person at a time (100 reps each person) 50 Power Cleans 135/95 95/65- one person at a time (50 reps total) 25 TTB- one person at a time (25 reps each person)