1.29.16 Workout

Friday, 1.29.16

Warm-Up

SWOD: 20min EMOM

Odd- 5 Upright Rows & 3 Strict Pull-Ups

Even- 5 Double KB Press & 3 Chin-Ups

WOD: 5min AMRAP

7 Hang Cleans (75/55)

7 Push Press (75/55)

*Each round must be unbroken

PWOD: Death by Barbell Curls

*Start with 10reps, increase by 2 each round

STRETCH!

  

1.22.16 Workout

Friday, 1.22.16

Warm-Up

WOD 1:  30 RFT

5 Burpees

1 Rope Climb or 3 Let-Downs

WOD 2:  2min AMRAP

5 Thrusters (95/65)

7 Air Squats

-2min Rest-

2min AMRAP

5 Thrusters (75/55)

7 Air Squats

  
*Future Rover Aelin Rose Elise Huffaker joined the world on Tuesday, 1.19.16 at 7:13pm. She was 8lbs. 6oz., 20.5″ long, with a 14″ head. Mom and baby are doing well.

1.21.16 Workout

Thursday, 1.21.16

Warm-Up

WOD: 2min work, 1min rest until complete

100 Double Unders

90 Box Jumps (24/20)

80 WB (20/14)

70 KB Swings (53/35)

60 Overhead Walking Lunges (45/25)

50 Sit-Ups

40 Pull-Ups

30 Push-Ups

20 Ring Dips

10 Thrusters (135/95)

STRETCH!

  

1.18.16 Workout

MLK Jr. Day, Monday, 1.18.16

Warm-Up

SWOD: Strict Press (4’s) & Supine Ring Rows (8’s)

WOD: 21-15-9

Toes-to-Bar

HSPU

PWOD: Death by Dead Hangs (6mins)

1st min- 10sec hold, 2nd min- 20sec hold, 3rd min- 30sec hold, 4th min- 40sec hold, 5th min- 50sec hold, 6th min- 60sec hold

STRETCH!