5.24.18 Its burpee week :)

A. Group warm up B. WOD demo C. For time: 35 minute time cap w/ rest included250m row50 burpees over bandrest 1 minute500m row40 burpees over bandrest 2 minutes750m row30 burpees over bandrest 3 minutes1000m row20 burpees over band Source: Workout Of The...

5.23.18 Sleds and Deads

A. Group warm up B. WOD demo C. Sleds pulls/pushes | 20-25 minutes5x50m pull down to 25m, push back to start*rest as needed, will need to share sleds* | scale by lowering how far sled is pulled/pushed D. 12 minute emom1. 40m sled push 180/140 *scale by lowering how...

5.22.18 Mr. Clean

A. Group warm up B. WOD demo C. Strength – Use LIGHT weight | Rest 90 seconds between sets | AS A GROUP LED BY THE COACH Power clean positioning5×2 with 3 second pause at each location1″ off the groundBelow kneeAbove kneeHip pocketJUMP AND CATCH IN...

5.21.18 Pump it up

A. Group warm up B. WOD demo C. Strength – Push Press for load | 20 minutes #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps #6: 3 reps **this is for load, keep in mind that proper FORM is way more important that how much you lift. ALL 3 REPS NEED TO BE...