11.5.14 WEDNESDAY warm up– 2×100 Double Unders Olympic: 5min EMOM of: 3 Hang Squat Cleans Strength: 2×12 Deadlift 2×20 Paralelle Ring Rows 2×20 Shrugs Metcon:... Read More
11.4.14 TUESDAY warm up– 1000m Row Olympic: 10min to find 5rm Low Hang Snatch Strength: 2×12 Front Squat 2×12 Dips Metcon: Explode WOD Auxiliary: 2×25... Read More
11.3.14 MONDAY warm up– 2x400m Run Olympic: 10min EMOM of: 3 Clean n Jerk 2 Ring Muscle Ups Strength: 2×12 S. Leg Deadlift 2×12 Weighted... Read More
11.2.14 SUNDAY ENDURANCE– "LEG SWEEP" 6 Rounds of: 100m Prowler Push…50/0 800m Run 5min Rest For Time Post time and load to comments OLYMPIC– Clean... Read More
11.3.14 MONDAY "ECC WOD 2" 25 OHS…135/95 pounds 75 Double Unders 25 Cal Row 75 Double Unders 25 OHS…135/95 pounds For Time (10min Time Cap)... Read More
11.1.14 SATURDAY "ECC WOD 1X2" 2 Rounds of: 5min AMRAP of: 10 Burpee Over Bar 15 Thrusters…95/55 pounds 20 Chest to Bar Pull Ups 5min... Read More
10.31.14 FRIDAY "FRIGHT NIGHT" 17min AMRAP of: 3 Rope Climbs 20 Burpees 20 Snatches…95/55 pounds 3 Rope Climbs 20 Burpees 20 Snatches…135/95 pounds 3 Rope... Read More