Author Archives: admin

Mobility
Dynamic

WOD
3 Rounds
400m Run
21 Burpees
plus
2 Rnds
75 Sit ups
20 HSPU

Cash Out
Coaches Choice – hit a few deadlifts to work toward our total of 3910

Pay.
Sign up for a heat.
Warm up in the front room.
Cheer on other participants.

WOD
GRACE
30 Clean and Jerks for time.
This can be full Squat Cleans and Jerks or ground to shoulder and shoulder to over head.

Cash Out
Coaches Choice – hit a few deadlifts to work toward our total of 3910.
Refreshments and door prizes to follow.

Mobility
Dynamic

Sumo Dead Lift High Pulls
3 x 8

WOD
5 x 400m Run.
If it is raining – 500m Row

Cash Out
Coaches Choice – hit a few deadlifts to work toward our total of 3910

Mobility
Dynamic

Dead Lifts
3 x 10 reps

WOD
Gwen
15 – 12 – 9
Clean and Jerks
Not for time
Rest minimum 1 minute between sets

Cash Out
Coaches Choice – hit a few deadlifts to work toward our total of 3910

Mobility
Dynamic

Push Press
3 x 8 reps

WOD
3 Rounds
6 Snatch Double KB Thrusters
2 Rope Climbs- or 10 Pull Ups
Rest 2 mins
Repeat

Cash Out
Coaches Choice – hit a few deadlifts to work toward our total of 3910

Mobility
Dynamic

Snatch Balance
3 x 8 reps

WOD
3 Rounds
6 Snatch – Power or Squat
200m Run

2 x 200m Farmer Carry

Cash Out
Coaches Choice – hit a few deadlifts to work toward our total of 3910

Mobility
Dynamic

Front Squats
3 x 8 reps
60-70-80%

WOD
15 min AMRAP
5 Pull Ups
10 Wall Ball 20/14
15 Double Unders

Cash Out
Coaches Choice – hit a few deadlifts to work toward our total of 3910

Mobility
Dynamic

Tire flips
Sled Pulls
Sand Bag Carries
WOD
5 Rounds
20 Burpees
20 KB Swings

Cash Out
Coaches Choice

Mobility
Dynamic

9×1 Snatch
9×1 Clean and Jerk
On the minute.
WOD
5 Rounds
400m Run
30 Box Jumps
30 Wall Ball

or

5 Rounds
50m Heavy Sled Drag
15 Ghd Sit Ups

Cash Out
Coaches Choice

Mobility
Dynamic

Tabata
4 x 2 mins
Pull Ups
Push Ups
Squats
Sit Ups
WOD
3 Rounds
500m Row/400m Run
12 Dead Lifts (body weight)
21 Box Jumps 20″

Cash Out
Coaches Choice