9.10.14 WEDNESDAY warm up– 2x500m Row Olympic: 5min EMOM of: CnJ Complex (complex= 1 Power Clean, 1 Hang Clean, 1 Jerk) Strength: 20min EMOM of:... Read More
9.10.14 WEDNESDAY "THE WALL" 4 Rounds of: 3min AMRAP of: 30 Cal Row 20 Burpee Box Jumps…20/18" box 10 Bar Muscle Ups 3min Rest For... Read More
9.9.14 TUESDAY "DIRTY PAWS" 10…9..8 of: Squat Clean…155/105 pounds HSPU's…25's (400m Run after 10,9,8) then: 7…6…5 of: Squat Clean…155/105 pounds HSPU's…25's (400m Run after 7,6,5)... Read More
9.9.14 TUESDAY warm up– 2x400m Run Olympic: 5min EMOM of: Power Snatch Complex (complex= 1 High Hang Snatch, 1 Below Knee Hang Snatch, 1 Power... Read More
9.8.14 MONDAY warm up– 2x500m Row Olympic: 6×1 Clean n Jerk Strength: 3×6 Deadlift 3×6 Pull Up 3×6 Hammer Curl Metcon: Explode WOD Auxiliary: 30…20…10... Read More
9.7.14 SUNDAY ENDURANCE– "STRESS TEST" 1mile Meb Ball Run…20/14 pounds 3min Rest 1200m Run (no med ball) 2min Rest 800m Med Ball Run…20/14 pounds 1min Rest 400m... Read More
9.6.14 SATURDAY "PARTNER MASH-UP" 12min AMRAP of: 15 KB Swings…70/53 pounds 5 Burpee Box Jumps…24/20" box For Total Reps (partner 1 does 15 KB Swings,... Read More
9.5.14 FRIDAY "HANG MAN" 21 OHS…135/95 pounds 4 Rope Climbs 15 OHS…135/95 pounds 3 Rope Climbs 9 OHS…135/95 pounds 2 Rope Climbs For Time (10min... Read More