Wednesday 28.9.16

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[caption id="attachment_4438" align="aligncenter" width="642"] TYLER[/caption] Warm-up: 400m Row 5 Wall Walks 5 Rope Climbs (BRING YOUR SOCKS!) Barbell Warm-up WOD: “Jump City” 1 Round: 800m Run (Mod 2-600m Run) 80 Double-unders (Mod 1-40 Dubs)(Mod 2-80 Singles) 21 Hang Power Cleans (135/95#)(95/65)(75/55) 2 Rounds: 400m Run (Mod 2-300m Run) 40 Double-unders…

Tuesday 27.9.16

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[caption id="attachment_4435" align="aligncenter" width="642"] Coach Mallory, out for a jog around the gym ;)[/caption] Warm-up: Frank the tank Warm-up Partner Wall Balls Deadlift Warm-up WOD: “Frank the Tank” AMRAP 5 minutes: Buy-in: 50 Wallballs (20/14#) 12 Deadlifts (185/135#)  (155/105)  (115/75) 12 Bar-Over Burpees Rest 5:00 AMRAP 5 minutes: Buy-in: 35…

Monday 26.9.16

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[caption id="attachment_4432" align="aligncenter" width="642"] Suzy C[/caption] Warm-up: 400m Run & 400M row Band Pull-aparts Barbell Warm-up Warm-up Pull-ups, etc. WOD:For Time 12 minute time cap “Everest” 21 Power Snatches (115/80#) 21 Pull-ups 15 Overhead Squats (115/80#) 15 C2B Pull-ups 9 Squat Snatches (115/80#) 9 Ring Muscle-ups Mod1: “Everest” 21 Power…

Saturday 24.9.16

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[caption id="attachment_4429" align="aligncenter" width="642"] Charlie[/caption] 8am Power Hour: 1. Gymnastics Benchmark max set up unbroken Ring Muscle ups 2. Strength 5x5 Thruster, climbing with unlimited rest - no rack. 9am Team Hour: TEAMS of 2: 42-36-30-24-18: Thrusters (95/65)(75/55)(55/35)..Split Reps however you'd like 80 Doubles (split how ever you'd like) 400m…

Tuesday 20.9.16

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[caption id="attachment_4418" align="aligncenter" width="642"] Iceland Ashley ;)[/caption] Warm-up: 400M run Barbell Warm-up Double Under Practice/Warm-up WOD: With a running clock... AMRAP 5: 750m Row Buy-In...In remaining time complete AMRAP: 9 Hang Sq Cln(95/65), 25 DU Rest 5:00 AMRAP 5: 500m Row Buy-In...In remaining time complete AMRAP: 9 Hang Sq Cln(135/95),…