Buy In Prowler Pushes 8x25m, as heavy as desired. WOD. EMOTM 21… Min 1: 200m Run (Sx: 100m Run) Min 2: 15/12 Calorie Row (Sx: 10/7) Min 3: 7 Power Cleans at 135/95 + 30 Double Unders (Sx: 5 PC w/15 Jumping Jacks)
Thursday, 03-10-2016 Read More »
Buy In Prowler Pushes 8x25m, as heavy as desired. WOD. EMOTM 21… Min 1: 200m Run (Sx: 100m Run) Min 2: 15/12 Calorie Row (Sx: 10/7) Min 3: 7 Power Cleans at 135/95 + 30 Double Unders (Sx: 5 PC w/15 Jumping Jacks)
Thursday, 03-10-2016 Read More »
Barbell Warmup Strength: Snatch (power or squat) *20 min to find 1RM. WOD: 3 RFT… – 15 Power Snatch (95/65) – 30 Sit-ups – 60 Double Unders (1:1 SU’s)
Wednesday, 03-09-2016 Read More »
Barbell Warmup Strength: Snatch (power or squat) *20 min to find 1RM. WOD: 3 RFT… – 15 Power Snatch (95/65) – 30 Sit-ups – 60 Double Unders (1:1 SU’s)
Wednesday, 03-09-2016 Read More »
Group Warmup WOD. AMRAP 30… – 7 Curtis P’s – 7 Burpee Pull-ups – 7 Man Makers – 7 Tire Flips Cash out 800m Plate Carry (45/35)
Tuesday, 03-08-2016 Read More »
Group Warmup WOD. AMRAP 30… – 7 Curtis P’s – 7 Burpee Pull-ups – 7 Man Makers – 7 Tire Flips Cash out 800m Plate Carry (45/35)
Tuesday, 03-08-2016 Read More »
Strength: Squats 1+1/4, 7×2 increasing. Conditioning 5 Rds of: :40 of max rep Clean & Jerks (135/95) :20 rest :40 of max rep Box Jumps (24/20) :20 rest :40 of max rep alt. DB (or KB) Snatch (50+/30+) :20 rest Cash Out: Pick a movement that needs work and focus on it for 10-20 minutes
Monday, 03-07-2016 Read More »
Strength: Squats 1+1/4, 7×2 increasing. Conditioning 5 Rds of: :40 of max rep Clean & Jerks (135/95) :20 rest :40 of max rep Box Jumps (24/20) :20 rest :40 of max rep alt. DB (or KB) Snatch (50+/30+) :20 rest Cash Out: Pick a movement that needs work and focus on it for 10-20 minutes
Monday, 03-07-2016 Read More »
“Colt 45” Teams of 3 1000M Run 45 Deadlifts 245/175 45 Pull ups 45 Push Jerks 155/105 45 Jumping Air Squats 3000M Row 45 Jumping Air Squats 45 Push Jerks 155/105 45 Pull ups 45 Deadlifts 245/175 1000M Run (Buddy Carry)
Saturday, 03-05-2016 Read More »
“Colt 45” Teams of 3 1000M Run 45 Deadlifts 245/175 45 Pull ups 45 Push Jerks 155/105 45 Jumping Air Squats 3000M Row 45 Jumping Air Squats 45 Push Jerks 155/105 45 Pull ups 45 Deadlifts 245/175 1000M Run (Buddy Carry)
Saturday, 03-05-2016 Read More »
