Monthly Archives: October 2017

October 23, 2017

“Seek discomfort.”

Strength: Shoulder Press

WOD:
15- 12-9-6-3
Back Squats
Overhead Lunges

Sumo Deadlift High Pull

*EMOM 4 Clapping Push Ups

October 20, 2017

“If you want to make an Easy Job seem impossible, Just keep telling yourself you will start Tomorrow.”

Skill/Strength:

Ring Dips/Rope Climbs

WOD:

30-20-10

Kettle Bell Swings

Russian Twist

8-6-4

Turkish Get Up

Wall Climb

October 19, 2017

“Success is a slow process and I promise quitting won’t speed it up.”

Strength: Hang Snatch

WOD:

10MIN AMRAP

8 Toes to Bar
10 Wall Balls

October 18, 2017

“Stay focused on the Outcome you want.”

Strength: Snatch Press

WOD:

Double Fran

21-15-9-21-15-9

Thrusters

Pull Ups

October 17, 2017

“Go talk to a 3 year old to understand the importance of life again.”

Happy 3rd Birthday Jaida & Jailyn!!!

Skill: Double Under/Hang

WOD:

3 rounds for time

300m run

10 Burpees over the Bar

17 Deadlifts (225/155)

14 Box Jumps (24/20)

300m Run

October 12, 2017

“If the path before you is clear, you’re probably on somebody else’s path. Don’t be a follower.”

Strength: Back Squat

WOD:

3 Rounds

4:00 Min AMRAP

1:00 Rest

10-Handstand Push Ups

20-Kettlebell Swings

40-Double Unders

October 9, 2017

“Say a Little Less. Do a Little More.”

Strength: Deficit Deadlifts

WOD:

4 Round AMRAP

Back Squats

Push Press

Box Jumps

1:00 Rest

1:00 Work Each Exercise