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Tuesday 7/18/2017

WOD: Part 1:
12 Minutes 

Bulgarian SL Squats x8ea
Kneeling KB Shoulder to Shoulder press x8
Inverted Plyo Rows x10
Stairs x2

Part 2: -12 Minutes

PB Hamstring curls x12
Rope Slams x10
Med Ball SL Wall press x10ea
Stairs x2

Tags:

Monday 7/17/2017

EMOM: 20 minutes 

1. BB Push Press x6
OTB Burpee        x6

2. Plate Raise x7
Plate push      x 15 yards 

3. KB Swings x10 
Push ups x10

4. Shoulder Taps x20
Bear Crawl         x Forward 10 yards, Backwards 5 yards

5. 20 yard suicide 

Tags:

Thursday 7/20/2017

Skill:
KB Combo x12, x10, x8, x6 
Sprint 4x100yds 

AMRAP: 4 Quarters, 5 Minutes each

Round 1 and 3

10x Goblet squats
12 Hollow Rocks

-5x Tire Flips after every quarter 

Rounds 2 and 4

8x DB Floor Row
10x Curl to Press

Tags:

Wednesday 7/19/2017

"Lucky number 7"

7 Rounds for time:

7 Handstand Push ups 
7 Wall Balls 
7 Knees to Elbow (hang)
7 Deadlifts
70 sec Front plank  
7 Ball Slams  
7 Pull ups

Tags:

Thursday 7/13/2017

Skill:
KB Combo x12, x10, x8, x6 
Sprint 4x100yds 

AMRAP: 4 Quarters, 5 Minutes each

Round 1 and 3

10x Goblet squats
12 Hollow Rocks

-5x Tire Flips after every quarter 

Rounds 2 and 4

8x DB Floor Row
10x Curl to Press

Tags:

Wednesday 7/12/2017

"Lucky number 7"

7 Rounds for time:

7 Handstand Push ups 
7 Wall Balls 
7 Knees to Elbow (hang)
7 Deadlifts
70 sec Front plank  
7 Ball Slams  
7 Pull ups

Tags:

Tuesday 7/11/2017

WOD: Part 1:
12 Minutes 

Bulgarian SL Squats x8ea
Kneeling KB Shoulder to Shoulder press x8
Inverted Plyo Rows x10
Stairs x2

Part 2: -12 Minutes

PB Hamstring curls x12
Rope Slams x10
Med Ball SL Wall press x10ea
Stairs x2

Tags:

Monday 7/10/2017

EMOM: 20 minutes 

1. BB Push Press x6
OTB Burpee        x6

2. Plate Raise x7
Plate push      x 15 yards 

3. KB Swings x10 
Push ups x10

4. Shoulder Taps x20
Bear Crawl         x Forward 10 yards, Backwards 5 yards

5. 20 yard suicide

Tags:

Friday 7/7/2017

"FLEX FRIDAY"

Tags:

Thursday 7/6/2017

Skill:
KB Combo x12, x10, x8, x6
Sprint 4x100yds 

AMRAP: 4 Quarters, 5 Minutes each

Round 1 and 3

10x Goblet squats
12 Hollow Rocks

-5x Tire Flips after every quarter 

Rounds 2 and 4

8x DB Floor Row
10x Curl to Press

Tags:
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