Saturday 6-24-17

Our Saturday morning workout will be at Core fitness. Crossfit Up dog @ 8 am. 1141 Robert M Grissom Pkwy, Myrtle Beach, SC 29577 Come join the fun.

Friday 6-23-2017

Skillz /Benchmark 1000m Row   WOD Max rounds in 20 minutes 5 Power cleans (115#/75#) 10 Pistols scale: one of the pistol progressions we covered 15 Double unders Scale 3:1

Thursday 6-22-2017

Strength Strict Press 5 – 5 – 3 – 3 – 3 – 1 – 1 @70-75-80-85-90-95-100%   For time 2 rounds 21x Double unders 21x Box jumps 24/20 21x KB sumo high pulls 53/35 21x Back extensions 21x Push-ups … Continued

Wednesday 6-21-2017

OPEN GYM 12-2 5-7 Alternate WOD 3 rounds Run 400m 15 Pull-ups 15 Push-press (95#/65#) 20 Sit-ups 30 Back extensions

Tuesday 6-20-2017

SKILLS 3 sets of: Supinated-Grip ( underhand ) Bent-Over Barbell Row x 10 reps Rest 60 seconds Face-Down Chinese Plank x 60 seconds Rest 60 seconds WOD 3 rounds 25 Cal Aerodyne 25 Push-press 95/65 25 Slamballs 35/25  

Monday 6-19-2017

Strength Overhead squats 5X3 Max reps Weighted Chin Ups between rounds   WOD For max rounds 8 minute time cap 1x… Overhead Squat 115/85 1x… Burpee Add one rep per round   CORE 3 rounds 20 Russian Twists 10 Knees … Continued

Friday 6-16-2017

  WOD For time: Run 1600 meters 30 Chest-to-Bar Pull-Ups 15 Deadlifts 185/135 Run 1200 meters 20 Chest-to-Bar Pull-Ups 10 Deadlifts 185/135 Run 800 meters 10 Chest-to-Bar Pull-Ups 5 Deadlifts 185/135    

Thursday 6-15-2017

Skillz Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Supine Ring Rows x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – L-Sit or Hollow Hold x 60 seconds   … Continued

Wednesday 6-14-2017

OPEN GYM 12-2 5-7 Alternate WOD Every minute on the minute for 21 minutes 1st minute – Row 12 calories 2nd minute – 15x Deadlift (185#/125#) 3rd minute – 20x Double-unders