Monday, July 24

Today’s WOD: Strength: Front Squat 5-5-5-5-5 ~rest 2:00 b/t sets~ Conditioning: Complete AMRAP in 8 minutes of: 8 Overhead Walking Lunges 8 Toes to Bar Post efforts to comments/Zen Planner/whiteboard.

Sunday Musings…

Great job last week…it was a tough (and hot) week…but you guys kept grinding and did great! Here is a look at the upcoming week: Monday: Front Squat 5-5-5-5-5 rest 2:00 b/t sets AMRAP in 8: 8 Overhead Walking Lunges 8 Toes to Bar Tuesday: 16:00 AMRAP Bear Crawl 10 … Continue reading

Saturday, July 22

Today’s WOD: With a partner, complete AMRAP in 20:00 of: 7 Deadlift 5 Hang Power Cleans 3 Shoulder to Overhead Partners will alternate rounds. Post total rounds to comments/whiteboard.

Friday, July 21

Today’s WOD: “Run Annie Run” 50 Double-unders 50 Sit-ups 200m Run 40 Double-unders 40 Sit-ups 200m Run 30 Double-unders 30 Sit-ups 200m Run 20 Double-unders 20 Sit-ups 2o0m Run 10 Double-unders 10 Sit-ups 200m Run Post times to comments/Zen Planner/whiteboard.

Thursday, July 20

Today’s WOD Strength: Snatch 5-5-5-5-5 Reset after each rep Conditioning: Complete AMRAP in 10 minutes of: 10 Hang Power Snatch 10 Bar Ova Burpees Post efforts to comments/Zen Planner/whiteboard

Monday, July 17

Today’s WOD: Strength: Push-Press 5-5-5-5-5 Conditioning: 3 rounds for time of: 25 Toes-to-Bar 20 Push-ups 15 Box Jumps Post loads & times to comments/Zen Planner/whiteboard.  

Sunday Musings…

First off… Congrats to Scott and Sherry this weekend at the United Taekwondo Alliance competition. Scott is now a National Champion, and Sherry tested for her 7th degree black belt…WOW!        Also, we want to congratulate Pinkie, Amanda, and Corrie for their efforts this weekend at the “Girls Gone … Continue reading