8.18.17

WOD

12-9-6

  • Power cleans 135/95
  • lateral bar hop burpees

Rest equal time

12-9-6

  • Power snatches
  • lateral bar hop burpees
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8.17.17

WOD

Make up your retest of Fran or Karen

Or

Annie on the Run

  • 500m run
  • 50 double unders
  • 50 abmat sit ups
  • 400m run
  • 40 double unders
  • 40 abmat sit ups
  • 300m run
  • 30 double unders
  • 30 abmat situps
  • 200m run
  • 20 double unders
  • 20 abmat situps
  • 100m run
  • 10 double unders
  • 10 abmat sit ups
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8.16.17

WOD

Retest from 7/13/17

Karen

  • 150 wall balls 20/14
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8.15.17

 

Retest week- we will retest Fran and Karen this week and Angie next Monday.

WOD

Skill/weakness

EMOM 30

  • ODD- skill/weakness 1
  • Even-skill/weakness 2
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7.14.17

 

WOD

Retest from 7/11/17

FRAN

21-15-9

  • Thrusters 95/65
  • pull ups
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8.11.17

WOD

A) 3 rounds

Accumulate 1 minute each movement

  • handstand hold
  • hollow body
  • superman

B)  AMRAP 10

  • 15 air squats
  • 12 c2b pull ups
  • 9 v-ups
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8.10.17

WOD

For Time

  • 10 calories airdyne
  • 30 power cleans 95/65
  • 20 calories airdyne
  • 20 power cleans 135/95
  • 30 calories airdyne
  • 10 power cleans 185/135
  • 40 calories airdyne
  • 5 power cleans 225/155
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