6.18.14 WEDNESDAY "SHOCKWAVE" 21…15…9 of: Snatch…115/65 pounds Burpee Box Jumps…20/18" box For Time (12min Time Cap) Post time and load to comments TEAM EXPLODE... Read More
6.17.14 TUESDAY warm up– 300 Double Unders Olympic: 10min EMOM 2 Squat Snatch Metcon1: 5…4…3…2…1 of: L-Sit Legless Rope Climb…7' Ring HSPU's For Time Metcon2:... Read More
6.16.14 MONDAY warm up– 1mile run Strength: 3×5 Back Squat Metcon: Explode WOD use 115/75 pounds Auxiliary: 70 Med Ball GHD Sit Ups…20/14 (12/8 Chest... Read More
6.15.14 SUNDAY ENDURANCE– "BEST BUDDY" Every 5min for 40min: 12 Med Ball Sit Ups…20/14 pounds 12 Russian Twists…20/14 (left side, right side= 1rep) 400m Med... Read More
6.13.14 FRIDAY warm up– 300 Double Unders Olympic: 3×2 High Hang Power Snatch Strength: 3×5 Shoulder Press Metcon: Explode WOD Auxiliary: 10min EMOM of: EVEN-... Read More
6.12.14 THURSDAY warm up- 800m Run Olympic: 3×2 Squat Clean (work up to a heavy double) Metcon1: 4 Rounds of: 4 Bar Muscle Ups 4 Squat... Read More
6.11.14 WEDNESDAY "SWINGING DIXIE" 12min AMRAP of: 21 KB Swings..70/53 pounds 21 HR Push Ups 21 Sit Ups 21 OH Walking Lunges…45/25 pounds For Total Reps (repeat... Read More