3.12.14 WEDNESDAY warm up– 10min every 30sec Agility Ladder Strength: 3×3 Banded Front Squat 3×8 Med Ball T2B Metcon: Explode WOD Auxiliary: 2k Row for... Read More
3.10.14 MONDAY warm up– 3x400m Row Strength: 3x50m Reverse Sled Pull 3×3 Shoulder Press Metcon: Explode WOD use 30/20 for WB's Auxiliary: 15…10…5 of: Ring... Read More
3.10.14 MONDAY "TOAD TESTIES" 7min AMRAP of: Up Ladder 3 Wall Balls…20/14 pounds…10/8 feet 3 Toes to Bar 6 Wall Balls…20/14 pounds…10/8 feet 6 Toes... Read More
3.9.14 SUNDAY ENDURANCE– "BURDEN RUN" 2x800m Run 3min Rest between and after 4x400m Run 2min Rest between and after 6x200m Run 1min Rest before and... Read More
3.8.14 SATURDAY "OPEN 14.2" In 3min complete: 2 Rounds of: 10 OHS…95/65 pounds 10 Chest to Bar Pull Ups if completed… The next 3min complete:... Read More
3.7.14 FRIDAY "EQUALIBRIUM" 12min AMRAP of: Up Ladder: 3 Wall Ball Sit Ups…20/14 pounds 3 Hang Snatches…95/55 pounds 6 Wall Ball Sit Ups…20/14 pounds 6... Read More
3.5.14 WEDNESDAY warm up– 200 Double Unders Strength: 3×3 Back Squat Olympic: 10min Every 30sec of: 1 Jerk… 80% Metcon: Explode WOD Auxiliary: 40…30…20…10 of:... Read More
3.5.14 WEDNESDAY "BANANA BOAT" 40…30…20…10 of: Calorie Row Push Press…115/65 pounds For Time (15min Time Cap) Post time and load to comments SHOULDER MOBILITY... Read More