5.14.14 WEDNESDAY warm up– 500m Row Metcon1: Explode WOD use thrusters only…185/125 Metcon2: Men– 3 Rounds of: 1min AMRAP DU's 1min AMRAP Cal Row 2min... Read More
5.13.14 TUESDAY warm up– 800m Run Skill: warm up to 20 ring muscle ups Strength: 20 Deadlifts…315/225 (10sec Hold after every set of 5) Metcon1:... Read More
5.12.14 MONDAY warm up– 200 Double Unders Strength: 3×5 Weighted Pull Ups Olympic: 5min EMOM of: 1 Hang Squat Snatch Metcon: 3 Rounds of: Men-... Read More
5.9.14 FRIDAY warm up– 125 Double Unders, 500m Row Metcon1: 49 Pull Ups 7 OHS…185/115 For Time Metcon2: 9…6…3 of: Strict HSPU's Hang Cleans…160/110 Burpee... Read More
5.7.14 WEDNESDAY warm up– 800m Jog Strength: 3×5 Back Squat Auxiliary1: 16min EMOM of: EVEN- 10 Med Ball GHD Sit Up Toss…14/10 ODD- 10 Reverse... Read More
5.6.14 TUESDAY warm up– 2x500m Row Strength: 5×5 Deadlifts Metcon1: 500m Row 125 Double Unders 5×5 Deadlift…275/185 (after each set of 5 hold for 10sec)... Read More
5.2.14 FRIDAY warm up– 1000m Row Strength: 3×3 Trap Bar Deadlift Metcon1: 30 Strict HSPU's (Every 2min 2 Rope Climb) Metcon2: Explode WOD Auxiliary: HS... Read More