WOD

WOD: Nov. 6th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


As Many Rounds As Possible in 15min:
5 – DB Press
10 – DB Snatch alternating
25 – Double Unders


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: Nov. 5th, 2018

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats


STRENGTH:
Deadlifts – 8 x 3 65%-75%

For Time:
30 – Double KB Swings
30 – Walking Lunges (each)
300ft – Bear Crawl


FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies

WOD: Nov. 2nd, 2018

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats


SKILL:
Overhead Squats – 6-6-6-6

Snatch Balance – 3-3-3

For Calories:
3 min – Row
REST
2 min – Row
REST
1 min – Row


FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies 

WOD: Nov. 1st, 2018

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats


SKILL:
Push Press – 5 x 5

COACH’s CORE CIRCUIT


FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies 

WOD: Oct. 31st, 2018

FUEL OF THE DAY:
PRE – Trick Or Treat
Caffeine / Cold Pizza


HAPPY HALLOWEEN!

EVERY MINUTE ON THE MINUTE x 20min of:
2 – RUN FROM ZOMBIES
3 – GRAVE TO SHOULDERS 115/75
4 – HELL-TO-HEAVENS


FUEL OF THE DAY:
POST – Trick Or Treat
Alcohol / Sour Patch Kids

WOD: Oct. 30th, 2018

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats


3 Rounds of:
Clean Pulls – 4

3 Rounds of:
Front Squats – 8

6 min AMRAP of:
KB Complex-
1 arm KB Swings
Front Rack Lunge
1 arm Press


FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies 

WOD: Oct. 29th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


3 ROUNDS, For REPS:
1min – Pull Ups*
REST – 1min
1min – Handstand Push Ups*
REST – 1min
1min Snatch*
REST 2min


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: Oct. 26th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


FLASH BACK FRIDAY!
BARBELLS FOR BOOBS WEEK 4 WOD!
(Oct. 28th, 2016)

8 min AMRAP of:
7 – Power Snatch (75/55)
40 – Double Unders


FUEL OF THE DAY:
POST – METCON
Protein / Carbs