9/12/16 -WOD

STRENGHT- 9 Minute EMOM

1-Power Clean (+) 1-Push Jerk

METCON – 9/11 RX = 155/105

8/30/16 WOD

STRENGTH 

7×1 Push Press (+) 1 Split Jerk

METCON- 15 Minute AMRAP

6 Broad Jump (6’/4′)

9 Toes To Bar

12 Shoulder 2 Overhead (95/65)

8/28/16 – WOD

STRENGHT- 8 Minute EMOM

1-Clean Pull (+) 1-Hang Squat Clean (+) 1-Front Squat

METCON- 5 Rounds

5-Hang Power Clean (135/95)

10-Front Rack Lunges (135/95)

8/26/16 – Work

7×1 Snatch

5×2 Overhead Squat

50 Ring Dip (AQAP)

8/24/17 – WOD

STRENGHT

5×2 Front Squat

METCON – Helen

8/23/17 – WOD

7/25/16 WOD

STRENGTH- 7 Min EMOM

1 Snatch (+) 1 Hang Snatch

METCON – 3×3 Minute AMRAP – 1 Min Rest Between 

3 Power Snatch

6 Hand Release Push Up

9 Overhead Squat (95/65)

7/21/16 WOD

Strength 

4×1 minute L-Sit

METCON- 7 Rounds

200 Meter Run

10 Ring Dip

10 Box Jumps (24/20)

1 Minute Rest b/t Rounds

7/17/16 WOD

STRENGTH 

1 Push Press (+) 1 Split Jerk

METCON: 5 Rounds

3 Wall Climbs

10 Kettlebell Swings (53/35)

30 Double Unders

WOD 7/14/16

50 Kettlebell Swings (53/35)

400 Meter Run

75 Sit Up

800 Meter Run

75 Sit Up

400 Meter Run

50 Kettlebell Swing