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: sugarland
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 09-13-16
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 09-12-16
Warm up
800 m run, 25 mountain climbers
Str-Deadlift 5-5-5
Wod
21-15-9-5
KB Swings 70/53
Toes 2 Bar
Burpees
Cool down: 100 flutter kicks
100 calve raises
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 09-05-2016
“Glen”
For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
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 08-29-16
Warm up
800 m run
15 med ball cleans
Str-back squat 5-5-5 (5 Sec hold at bottom of each rep
Wod
Death by squat cleans 115/75
Cool down
50 reps of barbell curls
before and after
WOD 10-22-16
Warm Up: 5 min jump rope, 10 barbell thrusters
Strength and Skill: 5-5-5 back squat
WOD
50-40-30-20-10
Wall balls and sit ups
Cool Down: stretch and roll
100 calf raises