COMPETITOR

8.7.14 THURSDAY REST DAY

8.6.14 WEDNESDAY warm up– 800m Olympic: 6×2 Squat Clean Strength: 3×8 DB Row 3×8 DB Pull Overs 3×8 Hammer Curls Metcon: Explode WOD

8.5.14 TUESDAY warm up– 500m Row Olympic: 6×2 Jerk Strength: 3×8 KB Shoulder Press 3×8 Ring Dips Metcon1: "Double Grace" Metcon2: Explode WOD

8.4.14 MONDAY warm up– practice twerking Olympic: 6×2 Snatch Strength: 3×5 Deadlift 3×8 Landmine Rotations 3×4 Weighted C2B Pull Up 3×8 RDL Metcon: Explode WOD

8.1.14 FRIDAY warm up– 800m Jog Olympic: 3×3 Power Clean TnG Strength: 3×8 Back Squat 3×8 Bench Press 3×8 Front Squat 3×6 Single Arm Push... Read More

7.31.14 THURSDAY warm up– 400m Run Olympic: 6×1 Squat Snatch Strength: 3×8 Weighted Pull Ups 5×3 Hang Snatch High Pull 3×8 DB Row 3×8 Bicep... Read More

7.30.14 WEDNESDAY warm up– 500m Row Strength: 3×8 Shoulder Press 3×8 Dips 3×8 DB Tricep Ext Metcon: Explode WOD Auxiliary: 50 GHD Sit Ups

7.18.14 FRIDAY ACTIVE REST DAY FOR TEAM slow 5k Row Dear Explode Compwoders, begining today the team will start to completely deload in preparation for... Read More

7.17.14 THURSDAY warm up– 800m run Strength: 4×2 Deadlift Metcon: "The Fifties" Auxiliary: Practice goats

7.16.14 WEDNESDAY REST DAY