WOD: Aug 9, 2019

• FUBP 10 x 10 @ same weight as last week

• “Death by Cluster/Burpee”
  Min 1 = 1 of ea, min 2 = 2 of ea, min 3 = 3 of ea…

• Change of plans for the afternoon, we’re back to NO p.m. sessions in order to prep for tomorrow’s relocation

WOD: Aug 8, 2019

• D/L 10 x 10 @ same weight as last week

• Min 1, 4, 7, 10: 12/8 cal’s C2
  Min 2, 5, 8, 11: 12 AKBS
  Min 3, 6, 9, 12: 8 Burpee Box Jump

PSA: Aug 7, 2019

• Fri 8/9 we will still offer PM sessions but also prepping for…

• We relocate Sat/Sun

WOD: Aug 6, 2019

• (A) 5 x 10 Strict Curl. Strict. Go up in #? Don’t? STRICT.

• (B) 5 x 10 Strict Dip. ANY style. W/ or w/out #. STRICT

• Alternate from (A) to (B) E/1:30

• (A) 3 x 21 (7/7/7) BB Curls

• (B) 3 x 21 (7/7/7) JM Press/Skull Crusher/CGBP

• Alternate from (A) to (B) E/1:30

• Prowler Shuttles & Chutes
  

WOD: Aug 5, 2019

• B/S 10 x 10 @ same weight as last week

• For Time: 800m C2, 1 mi Run, 800m C2

PSA: Aug 4, 2019

• Mo = B/S…Tu = Curl/Dips…Th = D/L…Fr = FUBP

• Fri 8/9 we will only offer A.M. sessions

• We relocate Fri P.M./Sat/Sun

WOD: Aug 3, 2019

• 9am w/ Coach Kevin

WOD: Aug 2, 2019

• There will be no 4:30pm session this afternoon

• 10 x 5 D/L @ <50%
  *load 1 BB for the following as a “finisher complex”…

• M1: RDL

• M2: HPC

• M3: Press

• M4: G/M

• M5: B/S

• M6: Jump Squat
  *Perform 10 reps of ea AFAP (we lift E/5:00)

• 6 sets total….0:00…5:00…10:000…15:00…20:00…25:000
  

WOD: Aug 1, 2019

• 10 x 5 Strict Curl. Strict. Go up in #? Don’t? STRICT.

• 10 x 5 Strict Dip. ANY style. W/ or w/out #. STRICT

• 3 Rds of: 2 DB Skullcrushers & 2 JM Press (then)

• 3 Rds of: 2 DB Curls & 2 DB Hammer Curls (then) Rest 1:00

• 2 Rds of ea…(then) Rest 1:00 (then)

• 1 Rd of ea
  *Stretch the shit outta your arms so they function after today :-)

PSA: Jul 31, 2019

• Hope to have more info to share w/ y’all after this afternoon

• No 4:30pm session this Fri, 08/02/19

WOD: Jul 30, 2019

• 10 x 5 B/S @ <50%

• No Time Component Accy Work:
  25 SB Triple Threat
  25 BB Hip Thruster
  25 RDL
  25 L & R Pistols
  25 L & R Box Step Ups
  25 Box Jumps

WOD: Jul 29, 2019

• 10 x 5 FUBP @ <50%

• No Time Component Accy Work:
  25 Strict Pull Ups
  25 Strict Chin Ups
  25 Strict Dips
  25 Skull Crushers
  25 Pro BB BOR
  25 Sup BB BOR

PSA: Jul 28, 2019

• Athletes plz check spam/junk folder for an important email that was sent 07/26 from Max Wellness

WOD: Jul 27, 2019

• Three 3 person 12:00 M/C w/ Court at 9am

• M/C 1: P1 = 250m C2 (controls the pace)
  P2 = ME MBS
  P3 = ME Burpee

• M/C 2: P1 = 200m Run (controls the pace)
  P2 = ME WB
  P3 = ME Pull Up

• M/C 3: P1 = 8 cal C2 (controls the pace)
  P2 = ME Jump Squat (96/63)
  P3 = ME B/P (95/63)