COMPETITOR

7.15.14 TUESDAY warm up– 800m Run Metcon1: Every 30sec for 15min: 1st 5min- 2 Dball Cleans…150/80 2nd 5min- 2 Ring Muscle Ups 3rd 5min- 2... Read More

7.14.14 MONDAY warm up– 1mile Run Strength: 12min EMOM of: min1,4,7,10- 4 Deadlifts min2,5,8,11- 4 Bench Press min3,6,9,12- 8 GHD Med Ball Sit Ups (repeat... Read More

7.11.14 FRIDAY warm up- 200 Double Unders Strength: 5×2 OHS Auxiliary: 2mile Med Ball Run…20/14 Metcon: Explode WOD

7.10.14 THURSDAY warm up– 800m Run Strength: 3×3 Med Ball Ring Muscle Ups Metcon1: 15…10…5 of: Ring Muscle Ups (25m Sled Pull…225/180, 400m Run after... Read More

7.9.14 WEDNESDAY REST DAY

7.8.14 TUESDAY warm up– 500m Row Olympic: 5×2 TnG Squat Snatch Metcon1: 30 Paralette HSPU's (3 D-Ball Shoulder EMOM) Metcon2: Explode WOD use…185/125 for CnJ

7.7.14 MONDAY warm up– 800m Jog Metcon1: 30 Deadlifts…275/185 30 S2OH…185/125 30 Back Squats…225/155 30 Bench Press…185/125 1mile Run For Time Metcon2: Explode WOD Skill... Read More

7.4.14 Friday warm up– 800m Jog Metcon1: 20 CnJ…225/155 1mile Med Ball Run For Time Metcon2: Explode WOD solo

7.3.14 THURSDAY warm up– 800m Run Strength: 6×2 Deadlift Metcon1: 30 Ring Muscle Ups (3 Deadlift…324/235 EMOM) Metcon2: Wednesday's Explode WOD

7.2.14 WEDNESDAY REST DAY