Skill: Back Squat Find a HEAVY 2 WOD: For max reps 4 minutes AAB 3 minutes Single Arm DB Thruster 2 minutes Ring Rows Score is weight/reps
2018 04 23
Littering and, littering and, littering and….
WOD: Teams of 2 – IGYG per movement 21-18-15-12-9-6-3 KB Swings 53/35 Burpees Cash Out 2000m run (Alternate every 200m) Score is time
2018 04 21
2018 04 21
Strength: Bench Press 5 Reps @ 65% 5 Reps @ 75% 5-10 Reps @ 85% WOD: 13 min AMRAP 1 (+1) Muscle Up 1 (+1) DBall Ground to Shoulder AHAP 1 (+150ft) 150ft DBall Shoulder Carry AHAP Go up to 6 reps then back down to 1 Score is weight/rounds…
2018 04 20
Skill: 16 min EMOM, alternating movements 1) :30 Bike 2) :30 Row 3) :30 Versa Climber 4) Rest WOD: Teams of 2 14 min AMRAP 5 Tire Flips 10 Jumping Pull Ups 20 Jump Ropes *Rotate after each completed round Score is teams rounds + reps
2018 04 20
2018 04 20
Can't claim the fame to this recipe - a remake of Southern Living's Creamy Rice with Scallops March 2018 edition. But I can guarantee the applause you will get from your family or dinner guests. I subbed shrimp cause that's what I had on hand and made a few minor…
2018 04 19
Oly: Hang Squat Clean Every 2 minutes for 6 rounds Rounds 1 & 2: 3 reps @ 60-65% Rounds 3 & 4: 2 reps @ 70-75% Rounds 5 & 6: 1 rep @ 80-85% WOD: 2 min AMRAP 6 DB Power Cleans 40-50/25-35 12 Push Ups Rest 1 min 3…
2018 04 19
Thursday 4/19 Skill: 3 Rounds for Quality 10 Dbl KB Deadlifts 12 Lateral Lunges 10 Ring Rows w/ 2sec pause at top :20 Goblet Squat Hold WOD: For Time 20-16-12-8-4 Wall Ball 20/14 Deadlifts 95/65 Score pass/time
2018 04 19
2018 04 19