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20 Dec 2015
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12.21.15

Warm up- 1000m Row Olympic: 6×1 Squat Clean Thruster Strength: 2 Rounds of: 8 Deadlifts…405/275 12 Ring Muscle Ups Metcon: Explode WOD
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17 Mar 2015
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3-18-15

3.18.15 WEDNESDAY warm up– 1000m Row Olympic: 5×2 Squat Snatch Strength: 2×3 Front Squat 2×3 Bench Press 3×12 Tricep Ext Metcon: Explode WOD Auxiliary: 21…15…9...
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16 Mar 2015
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3-17-15

3.17.15 TUESDAY warm up– 800m Jog Olympic: 5×2 Power Clean Strength: 3×3 Deadlift 3×3 C2B Pull Up 3×25 Reverse Hypers Metcon: Explode WOD Auxiliary: 15…10…5...
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15 Mar 2015
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3-16-15

3.16.15 MONDAY warm up– 1000m Row Olympic: 5×2 Snatch Strength: 3×3 Back Squat 3×3 Shoulder Press 3×3 Dip Metcon: Explode WOD Auxiliary: 100 Box Jumps…24/20"...
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14 Mar 2015
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3-15-15

3.15.15 SUNDAY ENDURANCE– "CANNONBALL RUN" 10 Rounds of: 400m Med Ball Run…20/14 pounds 1min Rest For Time (35min Time Cap) Post time and load to...
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13 Mar 2015
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3-14-15

3.14.15 SATURDAY "PARTNER MASH UP" Complete the following with a partner: at 0:00min: 7min AMRAP of: 20 Power Snatches…95/65 pounds 10 Burpees rest 5min then...
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