Thirsty Thursday 10-5-17

Warm-up

Review Rope climb technique

Tabata

1) hanging from rope knees to waist

2) KBS

3) hollow body rocks on floor

4) ring rows

Skill

10:00min EMOM 

Even/ odd EMOM

A) 1 Rope climb

B) 5 DL (275/185)
WOD

“3/4 Angie”

75 Pull-ups

75 Sit-ups

75 Pushups

75 Air Squats 

RX- equals do it in order

May break up to keep intensity

Weightlifting Wednesday 10-4-17

Strength

Squat Cleans

5@ Warm up <60%

5@ 65%

5@ 70%

5@ 75%

5@ 80%

WOD

9:00min AMRAP

9 Hang Power Cleans (135/85)

8 Push Jerks (135/95)

25 DU’s

Cashout– weight Dips 5-5-5-5

Tactical Tuesday 10-3-17

Warm- up

Agility Ladder

Skill

weighted pull-ups

5-5-5-5-5

or

Strict or partner assisted pull-ups

8-8-8-8-8

WOD

Row 5oom buy in,

then complete in any order…

50 Box Jump overs

50 Ring Rows

20 Turkish get-ups

20 T2B

400m Run

 

Cash-out– 20 DB rear delt flys

 

 

Motivational Monday 10-2-17

Warm up 

Banded Hip stability

Strength

Back Squat

12–12-12-12

WOD

30 WB, then….

3 Rounds of..

6 HSPU

7 DL (185/115)

Then, 30 WB to finish. 

Cashout– 1min plank (lateral side steps)