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07 Dec 2014
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12.8.14 MONDAY warm up– 200 Double Unders Metcon1: 16min EMOM of: EVEN- 4 Deadlifts ODD- 4 S2OH Strength: 3×5 Bench Press 3×5 Dips Metcon2: Explode...
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06 Dec 2014
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12.7.14 SUNDAY ENDURANCE– "RUNABELLA" 10 Rounds of: 10 KB Swings…70/53 pounds 5 Burpees 400m Run 2min Rest For Time Post time and load to comments...
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05 Dec 2014
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12.6.14 SATURDAY "OHS HITTER" 2 Rounds of: 30…20…10 of: Hang Snatch…75/45 pounds OHS…75/45 pounds (30 Double Unders after each set) 2min Rest For Time (12min...
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04 Dec 2014
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12.5.14 FRIDAY warm up– 2×100 Double Unders Olympic: 2×10 Hang Clean Strength: 3×8 Deadlift 3×8 Chin Up 2×8 7' Legless Rope Climb Metcon: Explode WOD
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02 Dec 2014
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12.3.14 WEDNESDAY warm up– 5min Airdyne Olympic: 10×1 Squat Snatch  (aim for med weight perfect singles) Strength: 3×8 Standing DB Shoulder Press 3×8 DB Tricep...
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02 Dec 2014
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12.3.14 WEDNESDAY "EMPHYSEMA" 6 Rounds of: 2min AMRAP of: 10 Calorie Row 10 Burpees 2min Rest For Total Reps Post total reps to comments
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01 Dec 2014
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12.2.14 TUESDAY warm up– 100 Double Unders Olympic: 6×1 Jerk Complex (Complex= 1 Front Squat, 1 Jerk) Strength: 3×8 Trap Bar Deadlift 3×8 Weighted Pull...
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30 Nov 2014
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12.1.14 MONDAY warm up– 1000m Row Olympic: 2×5 TnG Snatch Strength: 3×8 HSPU 3×8 Back Squat 3×8 Dips Metcon: Explode WOD
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29 Nov 2014
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11.30.14 SUNDAY ENDURANCE– "BURNT LUNG" 10 Rounds of: 15 Wall Balls…20/14 pounds…10/8 feet 5 Burpees 400m Run For Time (32min Time Cap) Post time and...
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