09/01/16 WOD: Recovery

A. Group Warm Decided based on WOD and athlete needs. B. Stretch/Work Through Impingements Coaches Will Guide You C. Active Recovery 21-15-9 Not For Time And With A Focus On Proper Form Thruster (65/45) Supine Barbell Rows (65/45) Cash Out: Accumulate 5:00 Minutes...

08/31/16 WOD: Kinda Evil

A. Group Warm Decided based on WOD and athlete needs. B. Strength/Load Floor Press 5-5-5-5-5 NOTE: Score heaviest load. C. Metcon 10:00 AMRAP 10 Push Press (*115/85) 5 V-Ups 10 Air Squats 5 V-Ups NOTE: Score Your Total...

08/30/16 WOD: Just Stand Up

A. Group Warm Decided based on WOD and athlete needs. B. Strength Deadlifts 5-5-5-5-5 NOTE: Score heaviest load. C. Metcon 10:00 EMOM 3 Deadlift (225/155) Burpees for remaining time in the minute. Every minute on the minute, athletes will perform 3 deadlifts…...

08/29/16 WOD: For Whom The Bell Tolls

A. Group Warm Decided based on WOD and athlete needs. B. Olympic Lifting Snatch hi pull + muscle snatch + ohs 3 + 3 + 3 @ 50% 3 + 2 + 2 @ 55% 2 + 1 + 1 @ 60% % based off 1rm of power snatch NOTE: Score heaviest load. C. Metcon 18:00 Minute Time Cap 5 Rounds For Time 6...