May 20, 2019

Monday

1 Week Till Murph!!
And our Memorial Day Pool Party/BBQ!!! 
WOO HOO 


Warm Up:
Run 800m
2 Rounds 
10 Air Squats 
10 Sit Ups 
10 Push Ups 


Strength:
Hang Squats Cleans 
8-5-3-2-1-1 


WOD:
AMRAP in 10 Min of:
6 Pull Ups 
5 Burpees 
4 Hang Power Cleans (115/75#)
3 Thrusters (115/75#)

Rest 2 Min 

AMRAP in 10 Min of:
5 DB Thrusters (35/25#)
10 Burpee Deadlifts (35/25#)
25 Air Squats 


May 18, 2019

Saturday

Happy Saturday! 



Let’s Partner Up

EMOM for 30 min
Min 1 max cal row (p1 go, p2 rests) 
Min 2 max cal row (p2 go, p1 rests)
Min 3 G2OH (75/55) 
Min 4 G2OH 
Min 5 Man Makers (30/20) 
Min 6 Man Makers
Min 7 Double Unders 
Min 8 Double Unders 
Min 9 Pull Ups 
Min 10 Pull Ups 

May 17, 2019

Friday

The weekend is HERE!!!

Warm Up:
Run 800m
10 Hang Cleans (45/35#)
5 Man Makers (20/15#)


WOD:
OPEN GYM!!

Create your own workout or make up one from this past week! 


Monday was a fun one! 


Go for a run or practice a lift! 

May 16, 2019

Thursday

Happy Thursday!!!
Yoga 4pm toady!

Warm Up:
2 Rounds 
Run 400m
12 Slam Balls (15/10#)
10 Burpees 


Strength:
Jerks (from rack)
5-5-3-3-2


WOD:
3 Rounds for time of:
Walking Lunges (200ft)
35 Double Unders 
10 Handstand Push Ups 
25 GHD Sit Ups 

May 15, 2019

Wednesday

Yoga/Mobility 4pm tomorrow 

Warm Up:
Run 400m
EMOM for 5 Min 
5 Push Ups 
12 Kettlebell swings (35/26#)


Strength:
Hang Squat Snatch Practice 
3-3-3-3 (light) 


WOD:
AMRAP in 15 min 
2 Rope Climbs 
10 Box Jumps (24/20")
12 DB Hang Snach (45/25#)
Run 200m



May 14, 2019

Tuesday

Murph is coming... Monday May 27th here at Recoil....
are you ready??? 
Yoga/Mobility Thursday 4pm

Warm Up:
Row 800m
2 Rounds 
12 Shoulder Press (45/35#)
15 Back Ext 


Skill:
2 Rounds 
5 Wall Walks 
15 Seated Shoulder Press (db 30/20#)


WOD:
2 Rounds for time of:
50 Deadlifts (185/135#)
50 Wall Balls (20/14#)



May 13, 2019

Monday

Hope everyone had a great workout and a 
fantastic Mother's Day! 

Warm Up:
Run 800m
2 Rounds 
15 Air Squats 
15 Sit Ups 
10 Push Ups 


Strength:
5 Handstand Push Ups in between each set 
Power Cleans 
8-5-3-2


WOD:

"Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
**25 Min cap