COMPETITOR

10.10.13 THURSDAY warm up– 10 DL, 10 HC, 10 HSC, 10 PJ…45/15 3×5 Hang Clean @ 80% (singles) Metcon: 20min EMOM of: EVEN- 3 Hang... Read More

10.9.13 WEDNESDAY warm up– 800m Jog Metcon: 4 Rounds of: 25m Sled Drag…225/180 25m Reverse Sled Drag…225/180 2min Rest For Time

10.8.13 TUESDAY warm up– 200 Double Unders 3×5 Squat Snatch @ 80% Metcon: 9…7…5 of: DB Single Arm Snatches…100/70 (9…7…5 each arm) Burpee Ring Muscle Up... Read More

10.7.13 MONDAY warm up– 5min Airdyne Stength: 3×10 Trap Bar Deadlift 3×10 Good Mornings 2×20 Reverse Hypers Metcon 1: 15…10…5 of: DB STOH…80/50 KB Swings…97/70... Read More

10.4.13 FRIDAY warm up– 200 Double Unders Strength: 3×3 Thruster Metcon: "GORDA FRAN" 21…15…9 of: Thruster…135/95 Chest to Bar Pull Ups For Time

10.3.13 THURSDAY warm up– 800m Jog Metcon: 15…10…5 of: Hang Snatch…185/125 (rest 2min after each set) For Time Gymnasty- accumulate 2min of L-Sit on Paralettes... Read More

10.2.13 WEDNESDAY warm up– 1000m Row Strength: 3×3 Back Squat Metcon: 4 Rounds of: 8 Ring Muscle Ups 8 Back Squats…275/175 (from rack) For Time

10.1.13 TUESDAY warm up– 10-1 Airdyne Cals and GHD Sit Ups (not for time) Strength: 3×3 Unbroken Power Cleans Metcon: 40 Power Cleans…245/165 EMOM 2... Read More

9.30.13 warm up- "FLIGHT SIMULATOR" (up to 35 reps and back down) 20min EMOM of: ODD- 3 OHS…185/125 pounds (from ground) EVEN- 2 Rope Climbs... Read More

9.27.13 FRIDAY warm up– 5min Airdyne, mobility mobility mobility 15…10…5 of: Front Squat…225/155 pounds (from the ground Meg) Bar Muscle Ups For Time (12min Time... Read More