31
08
2015

09/01/2015: Tuesday

Warm Up: Coaches Choice WOD: 21-15-12 Hang Power Snatch 75/55 With 3-2-1 round between of: 10 pull-ups + 10 push-ups Strength/Skill: Double Tabata box L-sits S & C: A. 3 sets with light weight High Hang Snatch 3 reps B. Build to a heavy weight in 4 sets: 1 hang snatch + 1 snatch + 1 Overhead Squ...

30
08
2015

08/31/2015:Monday

Warm Up: Coaches Choice WOD: For Time: 750m Row 50 OHS 75/55 25 TTB Strength/Skill: Overhead Squat 3,3,3,3,3 Building every 2m

28
08
2015

08/29/2015: Saturday

Staff Sgt. Jason Sean Dahlke 2.5 mile run Then: 5 rounds of- 1 rope climb 10 weighted sit ups 35/25 10 KBS 70/55 10 Burpee Box Jumps 30/24 10 Front Squats 165/ 115 S & C at 9 AM!! Saturday 8-29-15 A. Drop to Split aka “Split Drops”: 4×2 reps w/light weightB. Pause Split Jerk w/ :2 pause in...

27
08
2015

08/28/2015: Friday

Warm Up: Coaches choice WOD: 1 Mile Backward sled drag Teams of 3-4 90/70# Strength/Skill: A: Bench Press 3, 3, 3, 3, 3 Building Every 2:30 B: Deadlift 7x 2 Building every 2:00