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Warm-up Push press practice with dowel 10 min Strength Push press 5×3 WOD Stations, 1 min @each x2 rounds: Prowler, Farmers carry with KB, Ab roll outs, KB swings, Double unders, Burpees

The blog has been out of commission for a few days due to the fact that we didn’t have a whiteboard but that is over and we will be back posting workouts and board pics! Warm-up Running drills: Butt kickers, High knees, Carioca, Power skips Skills Muscle-up transitions on the

Warm-up 20 min practice clean and jerk with dowel WOD Grace! 30 Clean and jerks for time Men us 135, ladies use 95

Warm-Up 1. Group warm-up, 2. Band distraction at shoulder 3. 3 Rounds: 5 Toes to bar, 5 Swimmers WOD 500m Row, 3 Rounds: 15 Push-ups, 15 Situps 500m Row 50 Double unders – Must do double unders!

Warm-up Hip Mobility Circuit 10 Min air squat practice Strength High bar back squat 3×3 at same weight WOD 5 Rounds 5 Touch and go squat cleans – UNBROKEN 7 Ring dips 2 Rope climbs *If you drop or rest on the squat cleans you must start your set over

Warm-up 20 min clean and jerk practice with dowel WOD Death by clean and jerk

Warm-up Dowel practice: 5 minutes pushpress, 5 minutes deadlift Strength Alternating on the minute x 4 each: 7 Push press, 5 Deadlift WOD 10 Rounds: 5/3 handstand pushups, 7 Chest to bar pullups, 10 Pistols, alternating COOL DOWN!