6.26.17

Individual warm-up
200m row
10 PVC dislocates
10 PVC good mornings
10 lunges w/rotation
30 arm circles cw/ccw

Group warm-up
:40 box shoulder stretch
5 inchworm walkouts
10 thoracic spine rotations
20 tricep push downs
20m bottom's up KB carry each arm
20m waiter's carry each arm
:30 plank hold

A.Strength
Push press
5 x 3 @  75-80% of new 1RM
-rest 2 minutes between sets

B.Conditioning
3 rounds
400m run
10 single arm DB thrusters (5 right/5 left) 40/20 RX 50/30 Rx+
8 burpees

6.25.17

Happy Birthday Kira!!! The Big 15 today!  

"Kira's birthday WOD" 

In teams of two (or solo),  complete for time: (solo/teams)

8/16 deadlifts 215/145

40 GHD Sit-ups or 120 abmat sit-ups

80/160 double-unders

4/8 rope climbs 15 ft

80 wall-balls 20/14

4/8 rope climbs 15 ft 

80/160 double-unders

40 GHD sit-ups or 120 abmat sit-ups 

8/16 deadlifts 215/145 

 

6.24.17

Individual warm-up
300m run/row
10 leg swings
10 PVC good mornings
10 leg hugs
10 groiners

Group warm-up
5 world's greatest stretch
10 leg swings
:30 couch stretch
:45 hip distraction
10 lunges w/rotation
20 monster walks
10 hip bridges B/10 hip bridges one legged

A.Strength
Tempo Front Squats with pause at bottom
5 x 3 @70-75%
*3 seconds down, 3 second pause at bottom
-rest 2-3 minutes between sets-

B.Conditioning
3 Rounds for time of:
30 Double-unders
20 KB swings 55/35
10 pull-ups
5 Squat Cleans 155/105

6.23.17

Individual warm-up
300m run/row
10 lunges with rotation 
10 air squats 
30 arm circles 
10 groiners

Group warm-up
5 world's greatest stretch
10 PVC good mornings
10 legs swings
:30 couch stretch
5 inchworm walkouts
30 band pull aparts
20 monster walks

BENCHMARK FRIDAY!
"The Chief"
Five sets
3 min AMRAP
3 power cleans 135/95
6 push ups
9 air squats
-Rest 1 minute-

*score will be total rounds. pick up where you left off each round. I believe BTWB tracks this as rounds completed each set so keep track if you enter into the app!  

6.22.17

Individual warm-up

200m row
10 PVC dislocates
10 PVC good mornings
10 lunges w/rotation
5 inchworm walkouts

Group warm-up
5 world's greatest stretch
10 leg swings
:30 couch stretch
10 hip bridges B/10 single leg hip bridges
5 downward dog to cobra transitions
10 sidelying arm windmills
20 monster walks

A.Strength
Deadlift
Set 1: 5 reps @ 65-70%
Set 2: 3 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 2 reps @ 85%
-rest 2 minutes between sets-

B.Conditioning
10 min AMRAP
10 DB snatches, alternating 50/30
6 burpee box jumps 24/20
15 calorie row