COMPETITOR

6.3.14 TUESDAY warm up– 1000m Row Olympic: 10min EMOM of: 2 Split Jerks (singles) Metcon1: 40 Snatches…185/125 (2 paralette HSPU's EMOM) Metcon2: Explode WOD Auxiliary:... Read More

6.2.14 MONDAY warm up– 1mile Jog Olympic: 10×1 Hang Clean @ 80% Metcon1: 10min EMOM of: ODD- 10 Chest to Bar Pull Ups EVEN- 10... Read More

5.30.14 FRIDAY RECOVERY DAY 5K ROW

5.29.14 THURSDAY warm up– Flight Simulator to 35 and back Strength: 2×8 Deadlift Metcon1: 15…10…5 of: Single Arm DB Snatch…100/70 Burpee Box Jump For Time... Read More

5.28.14 WEDNESDAY warm up– 10DL, 10HC, 10HSC, 10PJ…45/15 Olympic: 10min EMOM of: 2 Clean n Jerk Metcon1: 12…9…6 of: Bar Muscle Ups Back Squat…225/155 For... Read More

5.27.14 TUESDAY warm up– 1000m Row Strength: 3×8 Landmine Rotations 3×8 DB Row Metcon: Explode WOD

5.22.14 THURSDAY REST DAY

5.21.14 WEDNESDAY warm up– 10DL, 10HC, 10HSC, 10PJ…45/15 Strength: 10×1 Clean n Jerk Metcon: Explode WOD Auxiliary: 100m Reverse Sled Pull…180/135  For Time

5.19.14 MONDAY warm up– 3x200m Runs Strength: 10min EMOM of: EVEN- 5 Back Squats ODD- 5 Bench Press Metcon: Explode WOD Auxiliary: HS Walk REGIONAL... Read More

5.16.14 FRIDAY warm up– 1000m Row Strength: 3×5 OHS Metcon: Explode WOD