Monday 09/17

Sep 16th, 2018

Category: #CDR

Monday 09/17

“The crucible for silver and furnace for gold, but the Lord tests the heart.” Proverbs 17:3

It takes intense heat to purify GOLD and SILVER. Similarly it takes the heat of trials in our lives to become purified. So if you are in the middle of a struggle, hang in there because at the end of it you will get the choice to be better because of it. 

Monday, Sep 17, 2018
Banded-Hips Glutes-Jumps
Strength: 3RM Deadlift
WOD: “Blazer Sandwich”
25/20 Assault
*Scale to 17/12 Ass 30 Pullups
**Goal here is 5 min max 7


Tuesday, Sep 18, 2018
Even- Run 200m
ODD-10 DB hang Dual Snatch 45/35
Skill: 5×6 Baseball Pullups
“Technique Development”
Snatch Development
Hip, Knee, Floor- 3 Position


Wednesday, Sep 19, 2018
4×10 B. Split Squat (building)
4×10 Leg Lift w/ Ball
4×10 Plate hop push ups
Hero WOD: Nate
AMRAP 20 min
2- MU or 2 ring row + 2 Dips
4-S. HSPU or Seated DB strict press
8-KBS 70/53#
Warm up is alternating movements
WOD: Goal is 15+ rounds


Thursday, Sep 20, 2018
OHS Prep
Strength/Skill: Tempo OHS 10.10
••This is designed for extreme focus in
mechanics of the movement
WOD: “All Guts, No glory”
Burpees O Rower
Straight up engine work here


Friday, Sep 21, 2018
Relay races: 2 laps each and trade
1 leg
Burpee Broad Jump
Bear Crawl
Side Shuffle
“Pooh Bear”
Teams of 3- 30 min Amrap

Run 400m with Slam ball
3 rounds of 30-DL, 25 HPC, 20 Push Jerks
*repeat above 2 rounds
*repeat above 1 rounds

1 person works and 2 rest.
#135/95 is the load rec. (Goal is Load)

New Saturday Class Time By popular request 8AM


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