9.3.14 WEDNESDAY warm up– 2×100 Double Unders Olympic: 5min EMOM of: 3 Power Cleans 1 Push Jerk Strength: 3×6 Deadlift 3×6 Strict Pull Ups 3×6... Read More
9.2.14 TUESDAY warm up– 2x500m Row Olympic: 10min EMOM of: 1 Snatch Complex (complex= 1 Hang Snatch, 1 Power Snatch, 1 Squat Snatch) Strength: 3×6... Read More
9.1.14 MONDAY warm up– 2x400m Run Olympic: 3×3 Clean n Jerk Strength: 3×6 Front Squat 3×6 Weighted C2B Pull Ups 3×6 Clean Grip Hang High... Read More
8.28.14 FRIDAY warm up– 2x500m Row Olympic: 3×3 Squat Snatch Strength: 3×3 Back Squat -Max set of 275/185 Squat 3×3 Bench Press -Max set of... Read More
8.25.14 TUESDAY warm up– 2x500m Row Strength: 4×8 Shoulder Press 4×8 Back Squat 4×8 Tricep Ext Metcon1: 2 Rounds of: 15 Snatches…185/125 3min Rest For... Read More
8.22.14 FRIDAY warm up– 3x300m Row Olympic: 6×2 Power Snatch Strength: 2×18 Close Grip Bench 2×18 DB Shoulder Press Metcon: Explode WOD sub- 7 Burpee... Read More