WARM UP: Plyos SKILL: Set up for WOD WOD: 7:00 AMRAP 6-Power Snatch (115/75) 12- WBS (20/14) 3:00 REST 7:00 AMRAP 12- AM Sit-ups 6- BP To Pull-Up 3:00 REST 7:00 AMRAP 12- Shouldered DBl Sqt. (50/30) 18/12 Cal Bike
WARM UP: Teams Of 2 ME Cal Bike 8:00 SKILL: Into WOD WOD: 6 RFT 12-DB Box Step Overs 12- Decline Push-ups 12- T2B 6- BPs :90
WARM UP: 10 Burpees 5 Inchworms with PU 10 Air squats 5 Baby squats SKILL: 10 Empty BB thrusters 5 Empty BB clusters WOD: For Time Teams of 3 Row 1200m ( alt every 200m ) 30 Clusters 20 Snycro burpees Row 1200m 30 Clusters 20 Snycro burpees Row 1200m 30 Clusters 20 Snycro burpees
WARM UP: See SKILL: Y’all WOD: Tomorrow NOT A 5k
WARM UP: Plyos SKILLS: Into WOD WOD: 8 RFT (28:00) 200m Run 10 BSQT (155/115) From Rack 10 C&J (115/75) 10 WBS (20/14) 2 Person Groups 2 BB Per Group
WARM UP: 400m Run Plyos SKILLS: Into WOD WOD: 400m Run 50 Back Squats (45/33) 50 Shoulder to Overhead (45/33) Run 400M 50 Pull-ups 50 Push-ups Run 400M 50 Box Jumps (24/20”) 50 Kettlebell Swings (24/16kg) Run 400M
WARM UP: 10 Push Ups 10 Air Squats 10 Knees Above Hips 20 Banded good morning 10 KBS 5 KB Push Press per arm 10 Ring Rows 3 x 15 Med Ball Tosses SKILL: Set up for WOD WOD: “The Seven” 7 Rounds for Time: 7 HSPU 7 Thrusters (135/95) 7 Knees to Elbows 7
Congratulations to Jill Teixeira for being selected as the June 2018 Athlete of the Month. Jill has been a staple of the 8:30 am for the past 2 years. She always comes in with a great smile on her face, but don’t be fooled she will smoke you in the WOD. She has set some
WARM UP: 400m Run Plyos 20 Walking lunges :30 Bar hang 8 Inch Worm + PU 15 Ring Rows SKILL: 2 Rounds of Cindy 5 Pull-ups 10 Push-ups 15 Squats WOD: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air squats 1 Mile Run
8842 Broadway St.
San Antonio, Texas 78217
