Tag

Backsquat

17 October 2017

17 October 2017 Warm-up: 3 Rounds: Run Block, 1:00 Handstand against wall, 15x Hand Release Push up. Strength: Push Press: Work to 1 RM. (Estimated 17 Minutes) WOD: 16:00 AMRAP: 5x Clean and Jerk (135/95) 10x Burpee Box Jump Run to End of Parking Lot and Back Rest 0:30 Cool Down: 3 Se
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16 October 2017

16 October 2017 Warm-up:  800m Run to W. Alabama, 8:00 AMRAP Slow Pace:  25m Walking lunge, 10x KB RDL, 10x Goblet Squat. (Lighter KB) Strength: Back Squat: Work to 1RM. (This is why we have been doing Back Rack Lunges!) (Estimated 17 Minutes) WOD: 6 Rounds for time: 5x Thruster (115/
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14 October 2017

14 October 2017 Warm-up: Run Block, Line Drills Work Capacity: “BLAKE” – as a Partner WOD, One Person Working at a Time 4 Rounds for time: 100ft. Overhead Walking Lunge (45/25#) 30x box Jump (24/20) 20x Wall Ball (20/14) 10x Handstand Push up Cool Down:  water, water, water! &nb
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13 October 2017

Of  13 October 2017 Warm-up: Eastside Lap, 20 Air Squats, 15 Push-ups, 10 Planks to Down Dogs Strength: Bench Press:  5X1 – AHAP WOD: 7:00 AMRAP: 6x Deadlift (Bodyweight) 10x Burpee- Box Jump Rest 4:00 7:00 AMRAP: 6x Dumbbell Thruster (50-35/25-10) 10x Step-ups Holding Dumbbells
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12 October 2017

12 October 2017
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11 October 2017

  11 October 2017 Warm-up:  800m Run to W. Alabama, 21-15-9:  Slam Ball, Push up 4-Count Mountain Climbers. Strength: Front Squat: 5×1- AHAP. WOD: 6 Rounds for time: 5x Thruster (115/85)RX (135/95)ARX 10x Box Jump Overs (36/24) 15x Push up Cool Down: Wall Sits:  4 Rounds: 1:00 on
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10 October 2017

10 October 2017 Warm-up: 1 Round: Run Block, Lunge Across Gym, 10 Burpees, then for time, “Annie” (record Annie time) 50-40-30-20-10 Double Unders/ Ab Mat Sit-ups Strength: Back Rack Lunge 5×4 (2 per side) – AHAP WOD: 4 Rounds with 2:00 Rest in between 4:00 to R
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9 October 2017- “Happy Columbus Day!!!!”

Happy Columbus Day!!!! 9 October 2017 Warm-up: Row 1492 meters, 2 Rounds: 14 Air Squats, 9 Burpees, 2 Wall Walks Strength: Push Press 5×1 – AHAP WOD: 15 Minute AMRAP 5x Power Snatch (95/65) 5x Pull-up to a Toes to Bar (do a pull up then a toe to bar) 10x Slamballs (30/20) 2
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7 October 2017

6 October 2017

6 October 2017 Warm-up: Eastside Lap, 2 Rounds:  5 Inchworms, 0:30 Handstand Hold, 10 Burpees Warm-up2: 2 Minutes of Push-ups, Rest 0:30, 2 Minutes of Sit-ups, Rest 0:30, 2 Minutes of Air Squats, Rest 2 Minutes, Max Dead Hang Pull-ups – Go for 10 (Minimum) for Guys, 6 (Minimum)
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