Saturday – 7/27/19

by Anni | Jul 26, 2019

8am Kettlebell
Split squat 10 ea
Pushup 12
3x
Then
Pull up 10
Squat jump 12
3x
Then
30 on no rest
Air squat
Plank
1-leg deadlift
Run in place
3x

9am WOD
“White”

5 rounds for time of:
– 3 rope climbs
– 10 toes-to-bars
– 21 overhead walking lunge steps, 45-lb. plate
– Run 400 meters

10am Olympic Lifting

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Friday – 7/26/19

by Anni | Jul 25, 2019

Deadlifts 3×6

Barbell Overhead Carries 3x100m

For Time:
5 Rounds
10 Strict Pull-Ups
15 Db Thrusters (35,25)
20 Over the DB Burpees

Thursday – 7/25/19

by Anni | Jul 24, 2019

Technique: Muscle-Up

Strict Pull-Up 3 x max reps

Hyperextensions on the GHD

Metcon: 20:00min Cap
8 Rounds for time
10 Squat Cleans (95,65)
Burpee Box Jumps

Wednesday – 7/24/19

by Anni | Jul 23, 2019

Squat Cleans 5×1 (80%)

Front Squats 3×6

For Time: 20:00
10-15-20-15-10
Pull-Ups
Front Squats (95,65)
Russian Twists (25,15)

Tuesday – 7/23/19

by Anni | Jul 22, 2019

WOD
Snatch 5×1 (80%)

Overhead Squat 2×8

Box Jump 3×3 (Building in Height)

EMOM 10
Odd: 5 Cal Row + 10 Knees to Elbows
Even: 30 Double Unders

4pm Kettlebell
20 on
Rest 1:30
Double KB
Swing
Clean
Front squat
Snatch