Flashback Friday 6-16-17

/in /by

Warm up- kickball

Strength

Push Press

3-3-3-3-3-3

WOD

7RFT

5 HSPU’s

10 WB (20/14)

5 T2B

Thirsty Thursday 6-15-17

/in /by

Strength

Snatch (full squat)

2-2-2-2-2…

Work to a heavy 2

WOD 

Rest every 4th min for 1 min until work is done. 

3-6-9-12-9-6-3

Power Cleans (165/95)

Front Squats (165/95)

Box Jumps (24/20)

Chipper Wednesday 6-14-17

/in /by

Strength

Weighted Pull-ups

5-5-3-3-3-1-1

WOD

For Time- complete in any order)

400m Run (must start with) 

100 Sit-ups

100 Air Squats

50 Pull-ups

50 Back Extrnsions

Cashout– lateral raises

Tactical Tuesday 6-13-17

/in /by

Warm-up – Barnhart special 

Strength 

OHS

3-3-3-3-3

WOD

Couplet

10min AMRAP

7 S2OH (135/95)

14 DB Reverse Lunges (50/35)

Cashout– 20 Ring Dips for Time 

Motivational Monday 6-12-17

/in /by

Strength

Squat Cleans

3-3-3-2-2-2

Last 3 sets 80-85%

WOD

50 DU’s buy-in

Then, 5 Rounds of 

12 DL (155/105)

9 Hang Power Cleans (155/105)

6 Burpees over Bar

Then, 50 DU’s to finish

Frantastic Friday 6-9-17

/in /by

Strength

Front Squats 

3-3-3-3-3
WOD

“Fran”

21-15-9

Thrusters 

Pull-ups 
RX+ 

21-15-9

Thrusters 

Pull-ups

Then, down. 12oz beer

😎

Team Work Thursday

/in /by

SKill

Snatch Complex 

Snatch HP + Hang Snatch HP + floating Snatch + Snatch Balace

6 (1+1+1+1+1)

Partner WOD

Complete 8 Rounds of…

Alternate Movements between partners

20 WB (20/14)

15 cal row 

8 Power Snatches (115/75)

Then, partner Run of 400m. Must carry…. (will be posted at the box) 😉

WestCoast Wednesday 6-7-17

/in /by

SKill

12:00min EMOM

Even :25 ME T2B (must be done in minimum of 3 rep incriments) 

Odd :25 Sec ME DU’s (must be done in minimum of 5 rep incriments) 

Measure= total reps

WOD

15min AMRAP 

10 Burpees on a plate

2 Rope climb

15 Hollow body sit-ups 

15 Hang Power Cleans (95/65)

Tatum Tuesday 6-6-17

/in /by

Strength 

Push Press

5-5-5-5-5

WOD

10-9-8-7-6-5-4-3-2-1 

Ring Dips

DL (225/155)

Box Jumps (30/24)

Mighty Monday 6-5-17

/in /by

Strength

OHS

5-5-5-5-5

WOD

3 RFT

30 KBS (54/25) (American- full swing) 

30 Single arm Goblet Squats (54/25) (15  each side)

30 KB Rows (54/25) (15 each side)

Sprint 200m

Rest 1min

Every time KB touches ground, 5 Burpee penelty (unless transition between sets)

WL– 5:30pm-7pm