12.17.14 WEDNESDAY warm up– 100 Double Unders Olympic: 5×1 Jerk Strength: 3×3 Shoulder Press 3×3 Bench Metcon1: Explode WOD use 165/105 Metcon2: 3 Rounds of:... Read More
12.16.14 TUESDAY warm up– 5min Airdyne Olympic: 5×1 Hang Squat Snatch Strength: 3×3 Deadlift 3×3 Chest to Bar Pull Up 3×3 Good Morning 3×25 Reverse... Read More
12.15.14 MONDAY warm up– 1000m Row Olympic: 5×1 Squat Clean Strength: 3×3 DB Standing Shoulder Press 3×3 HSPU 3×3 Front Squat Metcon1: 9…7…5 of: Back... Read More
12.13.14 SATURDAY "VENTILATOR" 2 Rounds of: 5min AMRAP of: 20 Power Snatch…135/95 pounds 15 Burpee Box Jumps…20/18" box 10 Toes to Bar 5min Rest For... Read More
12.12.14 FRIDAY warm up– 3x200m Row Olympic: 3×3 Snatch Strength: 3×5 C2B Pull Up 3×5 Bent Over Row Metcon1: 21…15…9 of: Strict HSPU (500m Row... Read More
12.10.14 WEDNESDAY warm up– 3×25 GHD Sit Ups and Reverse Hyper Olympic: 3×3 Clean Strength: 3×5 Strict HSPU 3×5 Dip 3×5 Back Squat Metcon: Explode... Read More
12.9.14 TUESDAY warm up– 1000m Row Olympic: 3×3 Low Hang Squat Snatch Strength: 3×5 Weighted Ring MU 3×5 Pull Up Auxiliary: 2xUnbroken Ring MU Metcon:... Read More