Saturday 110114

YOGA TODAY AT 10:15AM!!! Workout of the day SWoD: Rest Day! -then- WoD: 5 Rounds for time, with a Partner of… 12 – Wall Balls 20/14 200 m Run (together) 12 – Power Cleans 135/95 20 – Burpees Oly Coach Guided Mobility: 1) Before OWoD – Joint Distraction Techniques and […]

Friday 103114

Workout of the day SWoD: Novice: 10 minutes to establish 5RM Deadlift Advanced: 10 minutes to establish 5RM Floor Press -then- WoD: “Halloween” For time… 31 – Jack-O-Lantern KB Swings 1.5/1 pood 31 – Suppressing Fire Double Unders 31 – Walk Like the Dead Farmer Carries –Down/Back = 2 (w/ […]

Thursday 103014

Workout of the day SWoD: Skill – Both Levels Mobility Banded Shoulder Gymnastics Work 3×3 Dead Hang Leg Raise 3×3 Knees to Elbow 3×3 Toes to Bar** -then- WoD: AMRAP in 12 minutes of… 3 – Wall Walks 25 – DU’s 6 – Push Ups 25 – DU’s 9 – […]

Wednesday 102914

Workout of the day SWoD: Novice: Every 2 min for 10 minutes of… 3 – Back Squats (add 5lbs to 10/1) Advanced: 10 minutes to establish 7RM Press -then- WoD: 4 Rounds for time of… 200 m Run 12 – Push Press 95/65 24 – Air Squats -then- After Bash: […]

Tuesday 102814

Workout of the day SWoD: Accessory Work: Novice: Strict Chin Ups 4 X Max Reps Advanced: 25# Weighted Strict Chin Ups, 3 x Max Reps -then- WoD: AMRAP in 10 minutes of… 10 – Dead Hang Toes to Bar 5 – Hang Snatch 75/55 -then- After Bash: 5xME Handstand Holds […]

Monday 102714

Workout of the day SWoD: Novice: Every 2 minutes for 10 minutes of… 3 – Power Cleans (add 2.5# to 10/24) Advanced: 10 minutes to establish a 3RM Front Squat -then- WoD: For time… 30 – Bodyweight Deadlifts 1,000m run -then- After Bash: 6x150m Sprint Rows SkinnyFit Warm Up: “Annie” […]