Monday WOD 6.6.16

Happy Monday! Never miss a Monday Workout! Today’s a good one!

Skill

Front Squat
8×1 @90%

WOD

AMRAP 15
2,4,6,…
Front Squat 225/155
Burpee Over Bar
100m run

* Start at 2 reps each round and increase by 2 reps until you time runs out. Score will be the completed set plus additional reps. EX: If you finish 10 reps of each and 5 additional squats your score will be 10+5

Tuesday WOD 5.31.16

Hope everyone had a great Memorial Day weekend and is recovering well from the Murph. Let’s keep the body moving and get back at it the rest of the week!

Skill

Back Squat

5,3,1,2,2
75,85,95,90,90%

WOD
4-Rounds
6-OHS 185/115
12-Burpee Box jump overs
18-KBS 70/53

Tuesday WOD 5.24.16

Great job everyone on the workout Nancy! Way to push it. That is definitely one we should retest at the end of summer. Let’s keep the momentum rolling the rest of the week!

Remember we have a sign up sheet for the Murph and CookOut this Saturday! Murph starts at 10am with cookout to follow.

WOD TIME

SKILL

Complex (15-20min)
3-Strict Press
3-Push-Press
3-Push-Jerk

*Build to a heavy complex. Note on board highest completed complex.
*If you finish early, work on accessory movements

WOD

4 RFT
10-C2B
10-HSPU
10-Burpee