Tuesday 9.26.2017

Ben Sims WOD 0 Comments

“WARMUP” EMOM 6 O- 10 toe touch jumping jacks + 5 no pushup burpee E- 5 pushups + 5 box jumps w/ step down “STRENGTH” Every 2:00 x 5 Sets: 5 sumo stance goodmornings 5 Broad Jumps – Max Distance “METCON” AMRAP 14 Performance/Fitness 400m Run 240ft. plate squeeze walk 45/25 Core 300m run 120ft plate squeeze walk 25/15

Monday 9.25.2017

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“WARMUP” Coaches Choice “METCON” Performance and Fitness For time: 42 medicine ball cleans, 20/14 21 body-weight bench presses/.75 30 medicine ball cleans, 20/14 15 body-weight bench presses/.75 18 medicine ball cleans, 20/14 9 body-weight bench presses/.75 Core 35 medicine ball cleans,14/10 15 bench press .6/.5 25 medicine ball cleans,14/10 12 bench press .6/.5 15 medicine ball cleans,14/10 9 bench press …

Saturday 9.23.2017

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Saturday Teams of 2 AMRAP 20 – every 10 reps, split run and row 800 Meter Relay Row 800 Meter Relay Run 60 Calories Air Bike 60 Wall Ball Shots (20/14lbs) 40 HR Push-Ups 40 Pull-Ups 20 Burpees 20 box jump overs 24/20″

Friday 9.22.2107

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Warmup AMRAP 6 150m ROW 15 Air Squats 5 Yoga Pushups “METCON” Performance EMOM 7 7 front squats from the ground 185/125 Rest 3:00 EMOM 7 7 bench press 155/105 Rest 3:00 EMOM 7 7 deadlifts 205/145 Core EMOM 7 7 front squats from the ground 95/65 Rest 3:00 EMOM 7 Bnech Press 75/55 Rest 3:00 EMOM 7 Deadlift 135/95

Thursday 9.21.2017

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“WARMUP” EMOM 8 Odd- 5 burpees + 120′ shuttle run Even – 5 inchworms + 10 lateral box step ups “METCON” Kelly Five rounds for time of: Run 400 meters 30 Box jump, 24/20 20/16 30 Wall ball shots, 20/14 14/10

Wednesday 9.20.2017

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“WARMUP” 2k Bike Coach Led Passes “METCON” Teams of 2 Trade Every 10 Reps Performance/Fitness AMRAP 20 30 cal bike 30 HSPUs 30 cal row 30 T2B Core AMRAP 20 20 cal bike 20 Assisted HSPUs 20 cal row 20 HKR “ACCESSORY” 2 Sets: 30 Behind the neck strict press 30 bent over rows REST 1:00 *USING AN EMPTY BARBELL

Tuesday 9.19.2017

Ben Sims WOD 0 Comments

“WARMUP” AMRAP 6 10 Medball cleans 10 Kossac Squats w/ KB “METCON” AMRAP 16 Performance 7 power cleans 135/95 200m run Fitness 7 power cleans 95/65 200m run Core 7 power cleans 75/55 200m run GOAL 9 rounds REST 4:00 1 lap VA TT /600m <4:00 “ACCESSORY” 5:00 Turkish Getups **Focus is on QUALITY not Quantity

Monday 9.18.2017

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WARMUP” 400m run 3 rds 10 thoracic rotations 10 suitcase deadlifts/Side 10 SA russian KB swing/Side “STRENGTH” 3 Sets: 10 single leg landmine RDLs/Side REST:30 5 SA DB push press/Side REST :90 “METCON” Performance 27-21-15-9 Thrusters 95/65 Barfacing Burpee Fitness 27-21-15-9 Thrusters75/55 Barfacing Burpee Core 27-21-15-9 Thrusters 45/35 Barfacing Burpee CAP 15:00

Friday 8.25.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 6 minutes 20 Single Unders 6 thrusters 10 toe touch jumpiung jacks “STRENGTH” Every 2:00 for 10:00 4 bench press 03X1 “CONDITIONING” Performance OPEN 17.5 10 rds 9 thrusters 95/65 30 DU * 20min time cap Fitness 10 rds 9 thrusters 75/55 20 DU * 20min time cap Core 9 thrustrers 45/35 90SU *20min time cap

Thursday 8.24.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 6 5 squat cleans 5 pike push ups 5 supine pullups “CONDITIONING” Performance 3 Rounds 8 hang power cleans 165/115 10 C2B 20/18 cal row 2:00 Rest b/t rounds 5:00 rest 3 Rounds 6 front squats 165/115 10 HSPU 20/18 cal bike 2:00 rest b/t rounds Fitness 3 Rounds 8 hang power cleans 135/95 10 pullups 18/15 cal …