WOD

WOD: Sept. 12th, 2018

FUEL OF THE DAY:
Pre – Strength
Protein / Veggies/ Fats (800g Challenge)


20min PRACTICE:

Power Cleans 3-3-3 / 2-2-2
*Complete 8 burpees BEFORE your set

FINISHER: COACHES CORE


FUEL OF THE DAY:
Post – Strength
Protein / Veggies

WOD: Sept. 11th, 2018

FUEL OF THE DAY:
Pre – Metcon:
Protein / Carbs


“NEVER FORGET”
For Time:

2001m row – a “buy in” that will count towards your total time!
11 box jumps
11 Thrusters
11 Burpee to chest to bar pull ups
11 power cleans
11 hand stand push ups
11 KB swings (2 pood/1.5 pood)
11 toes to bars
11 Deadlifts
11 push jerks
2001m row – a “cash out” that will count towards your total time!


FUEL OF THE DAY:
Post – Conditioning:
Protein / Veggies (800g Challenge)

WOD: Sept. 10th, 2018

FUEL OF THE DAY:
Pre – Strength:
Protein / Veggies (800g Challenge)


5 Rounds For Quality:
3 – Strict Press @75%
5 – Push Press
*reps to be completed without putting down bar

5 Rounds For Quality:
50 – Double Unders
18/12 – Push Ups


FUEL OF THE DAY:
Post – Strength:
Protein / Veggies (800g Challenge)

WOD: Sept. 8th, 2018

PARTNER UP!

Every Minute on the Minute x 20min:
ODD – 1 arm- KB Swings and Russian Twist
EVEN – Ring Rows and Sit Ups
**Odd minutes, partners will take turns doing 1 arm KB Swings while the other does russian twists.
Even minutes, partners take turns between ring rows and sit ups.
SCORE = TOTAL Swings + Ring Rows

WOD: Sept. 7th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


“NAUGHTY NANCY” (Rx)
4 Rounds For Time:
600m – Run
25 – Overhead Squats (140/95)

“Nancy” (scaled Level 2)
5 Rounds For Time:
400m – Run
15 – Overhead Squats (95/65)

“nancy” (scaled Beg/Level 1)
4 Rounds For Time:
400m – Run
10 – Overhead Squats (65/35)


FUEL OF THE DAY:
POST – METCON
Protein / Starchy Carbs

WOD: Sept. 6th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


3 Rounds- Each For Time:
30 – Cal Row
20- Hand Release Push Ups
10 – Burpee Box Jumps


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: Sept. 5th, 2018

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies


STRENGTH:
Deadlift – 3-3-3-3-3

3 Rounds of:
16 – Jumping Lunges Each leg
8 – Good Mornings
4 – Pistols each leg


FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies

WOD: Sept. 4th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


As Many Reps As Possible in 12min:
20 – Double Unders
10 – Pull Ups
5 – Hang Power Snatch 135/95


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: Sept. 3rd, 2018

LABOR DAY
In Teams of 3:
5 minutes – Press for max weight (rest is squat hold)
5 minutes – Max Calorie Row (rest is jog)
5 minutes – Thrusters max reps (rest is Push Up position)
*Partition work as needed.  Score is total reps, total calories and total weight moved.
**One person is allowed rest at a time. 

WOD: Sept. 1st, 2018

For Time:                                                             Ladders!                                                                     10 – 1 Strict pull-ups                                                       1 – 10 T2B

*Every time you drop from bar, run 200m