3.4.14 TUESDAY warm up– 1000m Row Strength: 3×3 Deadlift Olympic: Every 30sec for 10min: Hang Squat Snatch…70% Metcon: Explode WOD Use Power Cleans…205/135 Auxiliary: 40…30…20…10... Read More
3.3.14 MONDAY warm up– 4 Rounds of "Cindy" Strength: 3×5 Banded Shoulder Press (w rings) 3×5 Weighted Push Up (hands on 25 plates, plates on... Read More
2.27.14 THURSDAY warm up– 5min Airdyne Strength: 3×5 Front Squat (2sec pause at bottom) Metcon1: 20min EMOM of: ODD- 2 Hang Cleans/ 2 Jerks…225/155 EVEN-... Read More
2.26.14 WEDNESDAY warm up– 200 Double Unders Strength: 3×5 Trap Bar Deadlift Metcon: Explode WOD Use- Wall Balls…30/20 pounds…10/10 feet Auxiliary: Tabata Burpees (use Open... Read More
2.25.14 TUESDAY warm up– 1000m Row Strength: 3×5 Dips Metcon1: Explode WOD Metcon2: 15…10…5 of: Power Snatch…185/105 (30 Box Jumps between each set…24/20) Auxiliary: 50... Read More
2.24.14 MONDAY warm up– 800m Jog Strength: 3×5 Back Squat Olympic Practice: 3×5 Low Hang Squat Clean n Jerk 3×5 High Hang Squat Snatch *use... Read More
2.21.14 FRIDAY warm up– 800m Jog Strength: 3×8 Deadlift Olympic: 9…6…3 of: Hang Squat Clean Thrusters…205/135 2min Rest between sets Metcon: Explode WOD Auxiliary: 2x15m... Read More