COMPETITOR

9.26.13 THURSDAY warm up– 20 Squat Jumps…45/15 pounds 30 Snatches @ 85% 1RM (singles) For Time *note– partner up with someone with similar weight and... Read More

9.25.13 WEDNESDAY warm up– 20 GHD Sit Ups, 20 Reverse Hypers 21…15…9 of: Deadlift…315/225 pounds Bench Press…225/115 pounds (12min Time Cap) For Time Auxiliary– 15... Read More

9.24.13 TUESDAY warm up– 400m jog 20 Rev Hypers 50 Hang Cleans…225/155 For Time  

9.23.13 MONDAY warm up– 300 Double Unders 10-1 of: Shoulder to OH…185/125 pounds Back Squat…235/155 pounds (12min Time Cap) Post time and load to comments... Read More

9.20.13 FRIDAY warm up– 400m Jog 2x25m Sled Drag…225/160 pounds 3×10 DB Row 3×10 Land Mine Rotations 50 Reverse Hypers  

9.19.13 THURSDAY warm up– 800m Jog 3×5 Snatch Complex 1 Hang Power Snatch, 1 Power Snatch, 1 OHS

9.18.13 WEDNESDAY warm up– 400m Run, 2×20 GHD Sit Up 3×6 KB Pistols 3×10 Shoulder Press 3×10 Single Arm Push Ups

9.17.13 TUESDAY warm up– 5min Airdyne, 2×20 Reverse Hypers 3×5 Clean Complex 1 Clean Complex= 1 Hang Power Clean, 1 Hang Squat Clean, 1 Full... Read More

9.16.13 MONDAY warm up– 300 Double Unders 3×10 Banded Deadlift (standing on bands) 30 G2Shoulder MB…150/80

9.13.13 FRIDAY warm up– 500m Row, 2×20 Rev Hypers 3×12 Steps OH Lunge (barbell) 3×15 Dips Metcon– Explode WOD *note– Please do not let the... Read More