Saturday 26 Aug 17

8am Kettlebell

3rds 35 on 10 off:
– Db/kb squat to press
– Resistant band aparts

5 minute AMRAP:
– 16 walking lunges
– 10 ring rows

10….1:
– Floor press
– Tricep extension
– Jumping lunges
– Push-ups

9am WOD
A. “Angie” or team Double Angie 
For time:
– 100 pull ups
– 100 push ups
– 100 sit ups
– 100 squats

Friday – 25 Aug 17

Bon Voyage, David! We’ll miss you dearly!

Tonight! Join us at the gym at 7pm to say farewell to our beloved Coach David as he heads across the pond to Ireland for post-grad studies. Please bring a snack/drinks to share.

A. Single side DB/KB Front squat 5×8 each side
B. 10 rds for time:
– 100m run
– 6 DL (135,95)
– 5 hang clean
– 4 push jerk

24 Aug 17

Marc jamming through the slam balls

Tomorrow night! Stop by the Cave at 7pm to help us send Coach David off to Ireland for his post-grad work.

A. AMRAP in 15 minutes
– 50m single DB/KB overhead carry (switch half way)
– 10 slam balls
– 25 sit-ups
B. 4 rds (30s rest between rounds)
– 30s side plank each side
– 1 minute wall sit

23 Aug 17

A. EMOM for 10 minutes
– 8 RDL (bar or DB/KB), 12 Alternating step ups
*2 minute rest
B. EMOM for 8 minutes
– 10 KB Swings, 10 split jumps (5 each)
*2 minute rest
C. EMOM for 6 minutes
– 5 pull ups, 8 TTB or Leg Raise