6/19/17

We had some errands to run today so we hit up the earlier class at 8am.

Warm-up

800M Run
10 Samson Stretch
9 Strict Pull Up
8 Push Up
7 Hand Stand Shoulder Touches (each arm)
6 Box Jump (warm up)
5 Goblet Stretch
4 Box Jump (higher)
3 Chest 2 Bar

Met Con

3 rounds:

1000m Row
20 Pull-up
30 Box Jump

Jeremey: 20:01
Charlotte: 27:49

Did 10/10 for all the pull-ups and rebounded on all the box jumps. First row averaged 1:52, second 1:55, third 1:58.

5/30/17

Warm Up
2 Rounds Of
250M Row
100M Tire Drag
100M Tire Pull
10 Burpee Broad Jump
15 Barbell GM

Met Con
21-15-9 reps for time of:

Deadlift (275/195#)
Box Jump (30/24″)

Jeremey: 7:22 Rx
Charlotte: 9:17 (155#)

Broke up the deadlifts 8-7-6 for the first set, 6-5-4 for the set of 15, and then 7-2 for the set of 9. Really wanted that last set unbroken, but alas!

Extra Work
3 x 10 Weighted Knee Raise

5/6/17

Warm Up
Carrabba’s Burpee Run
Warm Up at Carrabbas!
Run Back

WOD Prep!

Met Con
“Partner 30’s!”

2 Rounds Of:
200M Run
30 Box Jump (24/20″)
30 KB Swing (53/35#)
30 Wall Ball (20/14#)
30 Burpee
30 Pull Up

*Partner with someone using same equipment.
Med Ball travels everywhere with you!
Med Ball can never touch the ground!

Jeremey – 12:28 Rx (Partnered with Chris K)

Extra Work
– 3 position snatch drills
– Handstand holds

5/2/17

Warm Up
2 x 10 Reps Of:
Samson Stretch
Overhead Squat
Sit-up
Back Extension
Pull-up
Dip

1 Rope Climb

Met Con
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 Pull-ups
50 Sit-ups

Jeremey – 18:13 Rx
Charlotte – 27:10 Rx

Extra Work
One mile run