Warm up
5 min jump rope
Str – back squat 5-5-5
Wod
5 rounds of Cindy
800 m run
5 rounds of Cindy
For time
Tag: brookshire
WOD 09-15-16
Warm up
10 Turkish get ups
Str- Press 5-5-5
Wod
10 ring dips
20 lunges w/ plate locked out overhead 45/25
12 min AMRAP
Cool down: 20-20-20 Tricep bands pull downs
WOD 09-14-2016
Warm up
1000 m row
Str-power cleans 5-5-5
Wod
5 power cleans 155/105
20 double unders
5 rounds for time
Cool down: 10-10-10 DB lateral shoulder raises
WOD 09-13-16
Warm up
5 min jump rope
Str-back squat 5-5-5
Wod
50-40-30-20-10
Squats
Push ups
Sit ups
Cool down:10-10-10 barbell curls
WOD 09-06-2016
Warm up
500 m row
15 dive bomber push ups
15 med ball cleans
Str – hang clean 1-1-1-1-1 rep max
Wod
EMOM for 10 min
5 hang Power cleans @ 135/95
WOD 09-01-16
Warm up
50 double unders
100 flutter kicks
Str-Front Squat 5-5-5(5 sec hold at bottom of each rep)
Wod
200 m walking lunges
Max thrusters 75/45
15 mins
Cool down
100 reps of calf raises
WOD 08-31-16
Warm up
Tabata
Push ups
Box dips
Str-press 5-5-5(10 sec hold at the top of each rep)
Wod
10 Floor press
10 bent over rows
5 rounds not for time(athlete choices weight)
Cool down
50 reps of band Tricep press downs
WOD 08-30-16
Warm up
1000 m row
Str- Deadlift 5-5-5(10 sec hold at the top of each rep)
Wod
5 burpee pull ups
10 KB swings 53/35
15 sit ups
AMRAP 15 min
Cool down
3 sets of DB lateral raises 10 reps
WOD 10-24-16
Warm Up: 1000 m row
Strength and Skill: deadlift 5-5-5
WOD
Helen
400m run
21 know swings
12 pull-ups
3 rds for time
Cool Down: stretch and roll
DB curls 5 sets of 10
WOD 10-23-16
Warm Up: 2 minutes mountain climbers, 2 minutes jumping jacks, 15 med ball cleans
Strength and Skill: power clean 3-3-1-1-1
WOD
5 power cleans 155/105
10 over the bar burpees
5 rds for time
Cool Down: stretch and roll
Tricep pull down with band
5 sets of 10