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Archive for August, 2017

Monday 8.21.2017

TOTAL LUNAR ECLIPSE DAY Monday 8.21.2017 Every minute on the minute complete the following movements:  10 rep buy in of air squats at top of every minute! Then, in remaining time of each minute : Death by Push Jerk 185/125 RD 1 = 1 rep RD 2 = 2 reps

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Saturday 8.19.2017

Saturday 8.19.2017 Olympic Lifting  8am-9am Mobility- ROM WOD 9am-9:30am Open Gym 9:30am-12pm

Friday 8.18.2017

Friday 8.18.2017 Rope Ascent 15-ft 20 Inverted Box Push ups Rope Ascent 15-ft 15 Inverted Box Push ups Rope Ascent 15-ft 10 Inverted Box Push ups Time Cap: 12-minutes

Thursday 8.17.2017

Thursday 8.17.2017 For time: • Row 500m • 40 Air Squats • 30 Sit-ups • 20 Push-ups • 10 Pull-ups TIME CAP: 8-minutes

Wednesday 8.16.2017

Wednesday 8.16.2017 Using a 6-sided dice to select your movement, complete as many reps as possible within each minute of work: PLAY 14 Rounds 1:00-min of work :30-seconds rest while athletes are rolling dice to select next movement 1= Burpee 2= Plate Squat 45-lbs/25-lbs (held in front of the body)

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Tuesday 8.15.2017

Tuesday 8.15.2017 Complete as many rounds and reps as possible in 10-minutes  Run 400m Thruster 20-reps, 45-lbs/35-lbs

Monday 8.14.2017

Monday 8.14.2017 6 Rounds  KB Deadlift 12-reps KB Sumo Deadlift High Pull 9-reps KB Push Press 6-reps For load and time. **Use one kettlebell and execute one round on the right arm. Then execute the next round on the left arm.   TIME CAP: 10-minutes

Sunday 8.13.2017

Sunday 8.13.2017 Rest Day Closed

Saturday 8.12.2017

Saturday 8.12.2017 Olympic Lifting  8:00am-9:00am Mobility  9:00-9:30am Open Gym 9:30am-12:00pm

Friday 8.11.2017

Friday 8.11.2017 Teams of 2 2 rounds of:  15/10-cal. Assault Bike  8-10-12 reps of partner deadlifts Bar Unevenly Loaded with 370-lbs -4×45-lbs on mens side -3×45 +10-lbs on women side Time Cap: 16-minutes ***Each team member must complete the assigned assault bike cals before moving on to the deadlifts together. 

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