5 Minute Squat Therapy Strength. Week 2. Push/Bench Press 5@65%, 70%, 75% 3@80%, 85% 2@90% WOD. Complete in Any Way or Order 30 Power Snatch (115/75) 30 Muscle Ups (scale: 30 C2B 0r 45 Pull Ups) 30 Handstand Push Ups
Wednesday, 07-08-2015 Read More »
5 Minute Squat Therapy WOD. 5 Rounds for Time 200m Run 200m Farmers Carry 40 Double Unders (2:1 singles or 1 minute of attempts) 2o Sit Ups Mobility Legs, Hips, Lower Back, etc… Cash Out 1:00 Hold Hollow Rock 1:00 Hold Superman 1:00 Hold Chin over Bar
Tuesday, 07-07-2015 Read More »
Strength. Week 2 Back Squats 6@50%, 6@60%, 6@65%, 5@75%, 5@80%, 4@85%, AMRAP 80% WOD. Cindy 20 minute AMRAP 5 pull-ups, 10 push-up, 15 air squats
Monday, 07/06/2015 Read More »
Strength. Week 1 Deadlift or Front Squats 5@50%, 5@60%, 5@65 5@70%, 5@ 75%, 5@80% WOD. Four Rounds for Time 4 Rounds for Time: 9 Power Cleans (135/95) 6 Burpee Barbell Jump Overs 3 Front Squats (135/95) Cash out. Flutter Kicks, Sit-ups, Hollow Rocks, T2B
Friday, 07-03-2015 Read More »
Skill. Muscle Up Progression On Pull Up Bar (Chin Up): Chin over bar-strict Chest to bar-kip Hip to bar-kip On Rings: Same as above Transition WOD. “Nate” 20 min AMRAP 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (70/53) Mobility Use bands to stretch lats and triceps
Thursday, 07-02-2015 Read More »
