COMPETITOR

3.19.14 WEDNESDAY warm up– 200 Double Unders Olympic: 2×8 Snatch Metcon: Explode WOD Auxiliary: 1mile Run

3.17.14 TUESDAY warm up– 1000m Row Strength: 3×8 S2OH Metcon: Explode WOD Auxiliary: 40…30…20…10 of: GHD Sit Ups Reverse Hypers

3.17.14 MONDAY warm up– 800m Jog Strength: 3×8 Squat Clean Metcon: Explode WOD Auxiliary: 6 Rounds of: 6 Ring Muscle Ups 1min Rest For Time... Read More

3.14.14 FRIDAY REST DAY OPEN WOD SATURDAY 12PM

3.13.14 THURSDAY warm up– 200 Double Unders Olympic: 10min EMOM of: 2 Squat Snatches…185/125 2 Burpee Over Bars Metcon: Explode WOD use 185/125

3.12.14 WEDNESDAY warm up– 10min every 30sec Agility Ladder Strength: 3×3 Banded Front Squat 3×8 Med Ball T2B Metcon: Explode WOD Auxiliary: 2k Row for... Read More

3.11.14 TUESDAY warm up– 800m Jog Olympic: 20min EMOM of: EVENmin- 3 Hang Power Cleans…225/155 ODDmin- 3 Paralette HSPU's Metcon: Explode WOD Auxiliary: 4x200m Sprints

3.10.14 MONDAY warm up– 3x400m Row Strength: 3x50m Reverse Sled Pull 3×3 Shoulder Press Metcon: Explode WOD use 30/20 for WB's Auxiliary: 15…10…5 of: Ring... Read More

3.6.14 THURSDAY warm up– 800m Jog Olympic: Every 30sec for 10min: Power Snatch…90% Strength: 3x50m Sled Push Metcon: Explode WOD Auxiliary: 3x100m Sprints

3.5.14 WEDNESDAY warm up– 200 Double Unders Strength: 3×3 Back Squat Olympic: 10min Every 30sec of: 1 Jerk… 80% Metcon: Explode WOD Auxiliary: 40…30…20…10 of:... Read More