7.1.14 TUESDAY warm up– 1k Row Olympic: 5×3 Hang High Pulls (clean grip) 5×3 Power Cleans (TnG) Metcon1: 50 Burpee Box Jumps…24/20" (EMOM 2 legless... Read More
6.30.14 MONDAY warm up– 1mile Run Strength: work up to a max set of 8 Back Squat Olympic: 5×2 Jerk Metcon1: 30 Bar Muscle Ups... Read More
6.27.14 FRIDAY warm up– 800m Run Strength: 10min EMOM of: 1 Single Arm Snatch each arm Metcon: Explode WOD Auxiliary: 50 Burpee Box Jumps…24/20" For... Read More
6.26.14 THURSDAY warm up– 800m Run Olympic: 5×3 Squat Clean (singles @80%) Metcon1: 25 Power Cleans…245/155 (EMOM of 5 GHD Wall Ball Throws…20/14) For Time... Read More
6.24.14 TUESDAY warm up– 1000m Row Olympic: 5×3 Low Hang Squat Snatch (singles @ 80%) Metcon1: 9…7…5 of: Ring Muscle Ups Squat Snatch…185/115 For Time... Read More
6.23.14 MONDAY warm up– 800m Run Strength: Work up to a 1RM Back Squat Metcon1: 10-1 of: Back Squat…235/165 S2OH…185/115 For Time Metcon2: Explode WOD... Read More
6.20.14 FRIDAY warm up– 800m Run Olympic: 5min EMOM of: 1 Power Clean + 1 Squat Clean Metcon1: 30 Power Cleans…225/155 30 Ring Muscle Ups... Read More