Group Warm Up High knees, Butt kicks, Inch worms… WOD. Chipper* 100 Double Unders (2:1 scale) 90 Sit Ups 800m Run 70 KBS Rx(53/35) RTG(70/53) 60 Cal Row 50 Air Squats 400m Run 30 Pull Ups 20 KB Snatch Rx(53/35) RTG(70/53) 10 HSPU *40 min cap
Tuesday, 09-15-2015 Read More »
WOD. Air Force 50 Teams of Three 50 Deadlifts (225/185) 50 Hang Squat Cleans (135/95) 50 S2OH (95/65) 50 Front Rack Lunges (95/65)
Saturday, 09-12-2015 Read More »
Group Warm Up 9/11 Tribute WOD. Teams of Two*. For Time 2001m Row 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee Chest to Bar Pull Ups 11 Power Cleans (175/120) 11 HSPUs 11 KB Swings (2 pood/1.5 pood) 11 Toes to Bar 11 Deadlifts (170/120) 11 Push Jerks (110/75) 2001m Run *You go I go
Friday, 09-11-2015 Read More »
Strength. FireBase Front or Overhead Squat Week 1 WOD. Chipper For Time 400M Run 10 Power cleans rx 155/105 rtg 185/135 20 push jerks rx 135/95 rtg 155/105 30 Pull ups rtg C2B 40 Sit ups rtg weighted 50 Push ups rtg hand release 400M Run
Friday, 08-28-2015 Read More »
Strength. Week 1. Push Press or Bench Press 5@60%, 70% 3@75%, 80%, 85% Barbell Warm Up Thrusters WOD. Chipper 15 Thrusters (115/85) 200m Run 20 Thrusters (95/65) 400m Run 30 Thrusters (65/45) 800m Run
Wednesday, 07-01-2015 Read More »
