6.17.14 TUESDAY warm up– 300 Double Unders Olympic: 10min EMOM 2 Squat Snatch Metcon1: 5…4…3…2…1 of: L-Sit Legless Rope Climb…7' Ring HSPU's For Time Metcon2:... Read More
6.16.14 MONDAY warm up– 1mile run Strength: 3×5 Back Squat Metcon: Explode WOD use 115/75 pounds Auxiliary: 70 Med Ball GHD Sit Ups…20/14 (12/8 Chest... Read More
6.13.14 FRIDAY warm up– 300 Double Unders Olympic: 3×2 High Hang Power Snatch Strength: 3×5 Shoulder Press Metcon: Explode WOD Auxiliary: 10min EMOM of: EVEN-... Read More
6.12.14 THURSDAY warm up- 800m Run Olympic: 3×2 Squat Clean (work up to a heavy double) Metcon1: 4 Rounds of: 4 Bar Muscle Ups 4 Squat... Read More
6.9.14 MONDAY warm up– 1mile Run Metcon1: 3min AMRAP of: Bear Complex…185/115 For Total Reps Metcon2: 50 C2B Pull Ups 100 GHD Sit Ups For... Read More
6.6.14 FRIDAY warm up– 10DL, 10HC, 10HSC, 10PJ…45/15 Olympic: 5×2 Clean n Jerk (TnG @ 90%) Strength: 10min EMOM of: EVEN- 6 Deadlifts…315/225 ODD- 6... Read More
6.4.14 WEDNESDAY warm up– 1mile Run Strength: 3×25 Prowler Push Metcon1: Explode WOD Auxiliary: 40…30…20…10 of: GHD Sit Ups Russian Twists…20/14 (25 Reverse Hypers after... Read More