9-1-16

Wod
3 rounds for total reps
90 sec on 30 sec rest per movement
Row for calories
Sit-ups
Burpees

Post wod mobility
Roll shoulders with lacrosse ball and kettle bell
Band stretches afterward

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8-30-16

Hey fellow exercisers, Missy and I are still trying to decide what to
do for a get together for the box. So far the feedback we’ve gotten is either
a breakfast after the morning wod or a dinner. If we do the dinner we won’t
do a wod before. We would like you to invite any friends or family, we’re
excited to get to know everyone a little better.

Strength
Clean & Jerk 10 min EMOM
1 Power Clean
1 Hang Clean
1 Hang Squat Clean
1 Jerk
add weight every other round

Wod
5X
7 Push Press (115/80)
7 KBS (70/53)
then
800m Run
then
5X
7 Push Press (115/80)
7 KBS (70/53)

8-26-16

Technique
Wallballs
2X10-15 (20/14)
2X10-15 (25/20)
1X max effort (14/10)
The goal here should be to make
sure you are squatting to depth, if
you need to use a light ball to
get to depth do it.
Your score is the number on the max effort set.

Wod
15 min AMRAP
100ft sled pull (25/35) add a plate each round
10 One-arm KB snatch (53/35)
20 sit-up

8-25-16

Strength
Bench Press
3X12 @ 70%

Wod
20 Burpee box over (20in box)
9 Deadlift (245/170)
9 Chest to Bar pull-up
6 Deadlift
6 Chest to Bar
3 Deadlift
3 Chest to Bar
20 Burpee box over

CC: Deadlift 315/220, Bar Muscle-up