Thursday, 06-30-2016
Group Warm-up WOD. “Kelly” 5RFT… 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)
Thursday, 06-30-2016 Read More »
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Wednesday, 06-29-2016
Barbell Warmup EMOM 18 minutes… Odd Mins: 2 Squat Snatch @ 50-60% of 1RM. Even Mins: 100m Sprint WOD. 4 RFT… 60 Double Unders (1:2 SU’s or J.Jacks) 20 Pushups 15 Pull-ups 10 Toes To Bar
Wednesday, 06-29-2016 Read More »
Wednesday, 06-29-2016
Barbell Warmup EMOM 18 minutes… Odd Mins: 2 Squat Snatch @ 50-60% of 1RM. Even Mins: 100m Sprint WOD. 4 RFT… 60 Double Unders (1:2 SU’s or J.Jacks) 20 Pushups 15 Pull-ups 10 Toes To Bar
Wednesday, 06-29-2016 Read More »
Tuesday, 06-28-2016
Warmup. 1000m Run WOD. For Time…* 50 Cal Row – 21 C&J 40 Cal Row – 18 C&J 30 Cal Row – 15 C&J 20 Cal Row – 12 C&J 10 Cal Row – 9 C&J *40 Minute Cap L1: 95/65 L2: 115/95 L3: 135/115 Cool Down. 1000m Run
Tuesday, 06-28-2016 Read More »
Tuesday, 06-28-2016
Warmup. 1000m Run WOD. For Time…* 50 Cal Row – 21 C&J 40 Cal Row – 18 C&J 30 Cal Row – 15 C&J 20 Cal Row – 12 C&J 10 Cal Row – 9 C&J *40 Minute Cap L1: 95/65 L2: 115/95 L3: 135/115 Cool Down. 1000m Run
Tuesday, 06-28-2016 Read More »
Monday, 06-27-2016
Strength Week 3 Back Squat 10X3 80% Conditioning AMRAP 12… 10 Hang Power Snatches 10 OHS 10 Power Cleans 10 SDHP RX: 95/65 Cash Out: Core 50 Weighted Sit-ups (any weight, any way)
Monday, 06-27-2016 Read More »
Monday, 06-27-2016
Strength Week 3 Back Squat 10X3 80% Conditioning AMRAP 12… 10 Hang Power Snatches 10 OHS 10 Power Cleans 10 SDHP RX: 95/65 Cash Out: Core 50 Weighted Sit-ups (any weight, any way)
Monday, 06-27-2016 Read More »
Thursday, 06-23-2016
Group Warm Up using wall balls Chest pass, Overhead pass, Underhand pass, Side pass and Behind the head pass WOD. 20 minute AMRAP 5 Deadlifts at 60% 1RM 15 Wall Balls 30 Double Unders 1 Rope Climb Cash Out. Core tabata. 3 rounds Hollow Rocks Planks Flutter Kicks
Thursday, 06-23-2016 Read More »
Wednesday, 06-22-2016
Strength. Thruster 2-2-2-2-2-2-2 WOD. 5 Rounds for Time 5 Handstand Push ups 10 Burpees 200M Pinch Grip Plate Run
Wednesday, 06-22-2016 Read More »
Tuesday, 06-21-2016
Group Warm up WOD. AMRAP 25 minutes Teams of 2 10 Push ups 10 Sit ups 10 Box Jump Overs (24/20) 500M Row Partner 1 does as many rounds as possible of movements while partner 2 rows 500M
Tuesday, 06-21-2016 Read More »