Archive for June, 2014

Some R&R then, Isabel!

Posted: June 27, 2014 in Uncategorized

Skill
30 min mobility

Wod
Isabel
30 snatches 135/95

First we work on some of those beat up bodies then it’s time to smash Isabel! Keep that bar close, punch out hard and Sprint baby Sprint.
Apollo

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Cindy sammich

Posted: June 27, 2014 in Uncategorized

5 rounds
Cindy
Then
40 Hspu
40 front squats 155/105
Then
5 rounds
Cindy

Every once in a while you need a grinder so…. here you go πŸ˜‰
Apollo

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Strength
Back squat
5@70
3@75
3×2@80

Wod
100 du
5 rope climbs
20 hang clusters
5 rope climbs
100 double unders

With this wod these are either in your wheel house and you can move right through with little interference or this one stomps on your heart a k I’ll bit lol. Either way I think it was a fun day! πŸ˜‰
Apollo

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So much work so little time

Posted: June 24, 2014 in Uncategorized

Skill
6-8 strict pull ups
Rest 45
14 dumbbell snatch (heaviest possible) Rest 90

Wod
5 wall climbs
Then
3 rounds
15 SDHP 75/55
10 TTB
Then
10 wall climbs

Working on some technical strength, then we moved into a light and fast. On paper nothing looked too bad but boy if every class didn’t use up tat full hour! Lol great job and great effort today guys!
Apollo
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Teams of 3

Posted: June 20, 2014 in Uncategorized

6 min max air squats
6 min max box jumps
6 min max wallball sit ups
6 min max push press 115/75
6 min max handstand walk

One partner working at a time for max repetitions at each station. Who knew hand stand walks were so fun in a wod?! Even though most of you were scared before hand everyone one of you were able to exceed the distance you thought you could get, and even in a wod!
Apollo

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6-19 the mile!

Posted: June 20, 2014 in Uncategorized

Skill
1 mile run for time

Wod
15 min amrap
10 ohs 95/65
10 burpees over bar

Tons of prs today!
Apollo

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6-18-14

Posted: June 19, 2014 in Uncategorized

Strength
3 rep max front squat

Wod
For time
40 back squats 45
800m run
30 back squats
400m run

Get it!
Apollo

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