30
09
2015

10/1/2015: Thursday

Warm Up: Coaches choice WOD: 5 rounds for time of: Sprint 100 yards in soft sand 30 push-ups Strength/Skill: KB Banded reverse sand drags 4x200m

29
09
2015

9/30/2015: Wednesday

Warm Up: Coaches choice WOD: AMRAP 10: 50 Double unders 21 Box Jumps 24/20 15 C2B Pull ups Strength/Skill: In 15m – Find a Max height box jump.

29
09
2015

9/29/2015: Tuesday

Warm Up: Coaches choice WOD: AMRAP 15: 5 Power Snatch 135/95 10 TTB 15 Sumo Deadlift High Pulls Strength/Skill: Within 15m -Work up to a heavy complex of 1 Squat Snatch + 2 Overhead Squats

27
09
2015

9/28/2015: Monday

Warm Up: Coaches choice WOD: “2015 Games Couplet” 15-10-6 reps for time of: Thrusters (165/115) Bar muscle-ups Strength/Skill: 3×8 Single Leg RDL’s