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26 Sep (0700)

September 26, 2017

Back squat
5-4-3-3-3

AMRAP 12
30 double unders
7 thrusters (115/75)
6 pull-ups

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25 SEP 17 (1130)

September 25, 2017

No coach today, but I believe there will be some folks working out.  Try the 0700 WOD from today.

25 Sep (0700)

September 25, 2017

5×5 push press

2,000M row for time

Sit-up TABATA

Friday, 22 Sep 2017 (1130)

September 22, 2017

Meet in the gym.  I may not make it as my office is being reorganized.

Warmup: 4 rounds of-
Stair run
10 squats
Hill run
10 pushups

Mobility: Shoulder & hips

WOD: 5 rft –
250M row
10 KB reverse lunges (24/16kg)
10 KB snatch
10 KB reverse lunges

 

 

Friday, 22 September (0700)

September 22, 2017

Partner WOD!

“The floor is lava”

 

Each team picks out a dumbbell, kettle bell, or other heavy object. Only one partner works at a time. The non-working person holds the dumbbell overhead. Don’t let the the the dumbbell hit the ground!

 

As a partnership:

Buy in: 2,000 m row

50 T2B

60 Box jumps

70 GHD back extensions

80 Push ups

90 Sit ups

100 Air squats

 

If we have time after the WOD, we’ll do some partner med ball slams and med ball passes.

Thursday, 21 Sep 2017 (1130)

September 21, 2017

Meet in gym.

Warmup:
Team run upper campus loop

Mobility: Back, hamstrings

Accessory Work: 3 x 12 kipping pull down development

WOD: 5 x 3 Deadlift

 

 

Wednesday, 20 Sep 2017 (1130)

September 20, 2017

Meet in the gym.

Warmup:
1500M row
5 rounds –
6 walking pushups
6 walking lunges
6 ring rows

Mobility – Lats, chest, calves

WOD: For time – 100 pullups
Everytime you come down off the bar do 3 burpees.

Rest 3 minutes

50 cal bike