“Come and get Some”

Strength/Technique (25min)
Jerk
*out of the rack
7×1
*try to increase with each rep if possible (even if its a small amount)

WOD
10 min AMRAP
-10 DB or KB push press
-rig to wall traveling lunges w/KB or DB

He got a new bike for his birthday!!! Pure joy!

He got a new bike for his birthday!!! Pure joy!

“Go Get Em”

WOD
12 min EMOM
Odd minutes
-7 sumo deadlift high pulls (135#,95)
Even minutes
-10 back squats (same bar)

Cash out
3 rounds
-100m skip
-20 hollow body rocks (sub plank if/when position fails)

I love Hollow body ROCKS!

I love Hollow body ROCKS!

“Making moves”

Strength/Technique
-tire flip

WOD
4 rounds
-weight stack plate transport down and back (135#,95#) 40ft
*must put weight stack on the ground each 40ft
-bear crawl forward then back ward 40ft each way
-10 handstand push ups

Quad mobility plus bicep curls...coach Allyssa is all over that!

Quad mobility plus bicep curls…coach Allyssa is all over that!

“Play Time”

Skill Technique
-pull ups
-kipping pull ups
-butterfly pull ups

WOD
4 rounds
-3 strict pull ups
-6 kipping pull ups
-9 butterfly pull ups
-200m run
-7 squat cleans (165#,105#)

Coach Donny wants to make sure that you all have a great weekend!

Coach Donny wants to make sure that you all have a great weekend!

“Hit em Up”

Strength/Technique
Overhead Squats
5×3
*warm up to 75% of 1RM then start your sets increasing when possible

WOD
-100m farmers carry (use KBs or DBs)
-50 air squats
-100m farmers carry (use KBs or DBs)
-40 air squats
-100m farmers carry (use KBs or DBs)
-30 air squats
-100m farmers carry (use KBs or DBs)
-20 air squats
-100m farmers carry (use KBs or DBs)
-10 air squats

#WCW oooweeee that is fitness!

#WCW oooweeee that is fitness!