3
Aug

Thursday 8/4/2016

By: Kelly Harrod Leave a Comment

Strength: Bear Complex: (1 Power Clean, 1 Front squat, 1 Push Press, 1 Back Squat, 1 Push Press) Build Up!!!   WOD Anne for Time: 50-40-30-20-10 Double Unders Situps

2
Aug

Wednesday 8/3/2016

By: Kelly Harrod Leave a Comment

Strength Hang Squat Clean (Build up to a heavy single)   WOD: 3 Rounds for Time: (Nasty Girls) 50 Air Squats 7 Muscle Ups or strict Pullups 10 Hang Power Cleans (135/95)      

1
Aug

Tuesday 8 /2/2016

By: Kelly Harrod Leave a Comment

Strength Snatch complex: ( 1 Power snatch, 1 OH Squat, 1 Hang Snatch, 1 OH squat) Build up!!   WOD MINI KELLY!! 3 Rounds for Time: 400M run 30 Box Jumps 30 Wallballs

31
Jul

Monday, 8/1/2016

By: Kelly Harrod Leave a Comment

Strength: Curtis P: (1 Power Clean, 2 Lunges, 1 Push Press) Build Up!!   WOD:   Lynne (5 rounds for max reps) 20 Minute time cap: Body weight bench press Pullups      

29
Jul

Saturday 7/30/2016

By: Kelly Harrod Leave a Comment

Strength: 3 Rep Max Deadlift   WOD: For Time:   27-21-15-9   Toes to Bar   Deadlift        

28
Jul

Friday 7/29/2016

By: Kelly Harrod Leave a Comment

Strength 1RM Push Jerk       WOD: AMRAP 15 minutes: 30 lunges 20 Burpee Box Jump overs 10 Handstand Pushups

27
Jul

Thursday 7/28/2016

By: Kelly Harrod Leave a Comment

  Accessory- :60 Seconds On/:30 Seconds off  – 3 Rounds Banded Tricep Pulldowns Rest: 30 Seconds Banded Dragon Flags Rest: 30 Seconds Bent over Barbell Rows Rest: 30 Seconds Banded Fire Hydrants Rest: 30 Seconds   WOD For Time: 15 KB snatch right arm (35/20) 20 Situps 15 KB snatch left arm 20 Situps 30 […]

26
Jul

Wednesday 7/27/2016

By: Kelly Harrod Leave a Comment

Strength   2 Rep Max Back Squat       WOD: For Time: 21-15-9 Thrusters (115/75) Pullups

25
Jul

Tuesday 7/26/2016

By: Kelly Harrod Leave a Comment

  Strength 1 Rep Max Power Snatch   WOD 5 Rounds for Time: 5 Squat Snatches 135/95 Run 400M  

24
Jul

Monday 7/25/2016

By: Kelly Harrod Leave a Comment

Strength: 1 RM Clean and Jerk   WOD:   For time: Light Grace 30 Clean and Jerks (115/75) Rest 60 seconds Light Isabel 30 Snatches (115/75)