10.15.14 WEDNESDAY warm up– 400m Run, 200m Run, 100m Sprint (2min Rest between) Olympic: 3min EMOM of: 5 High Hang Squat Snatch Strength: 3×8 Single... Read More
10.14.14 TUESDAY warm up– 500, 400, 300, 200, 100m Row (2min rest between) Olympic: 3min EMOM of: 5 Hang Squat Cleans Strength: 3×8 Back Squat... Read More
10.13.14 MONDAY warm up– 2x400m Run Olympic: 10min EMOM of: 30 Double Unders 1 Squat Snatch Strength: 3×8 Snatch Grip Deadlift 3×8 Bent Over Barbell... Read More
10.8.14 WEDNESDAY warm up– 2×100 Double Unders Strength: 3×5 OHS 3×5 Shoulder Press 3×5 S. Arm DB Tricep Ext 2×50 GHD Sit Ups Metcon: Explode... Read More
10.7.14 TUESDAY warm up– 2x500m Row Olympic: 3×5 Hang High Pulls Strength: 3×5 Deadlift 3×5 C2B Pull Up 3×25 Reverse Hypers Metcon: Explode WOD Auxiliary:... Read More
10.6.14 MONDAY warm up– 2x400m Run Olympic: 8min EMOM of: 2 Power Snatch 12feet HS Walk Strength: 3×5 Strict HS Push Up 3×5 Incline Bench... Read More
10.3.14 FRIDAY warm up– 2x500m Row Olympic: 3×5 High Hang Clean Strength: 3×8 14' Legless Rope Climb 3×8 Single Leg DB RDL 3×8 DB Row... Read More