2.9.14 SUNDAY ENDURANCE– "SHAM WOW" 8 Rounds of: 500m Row 20m Burpee Broad Jump 3min Rest For Time Post time and load to comments... Read More
2.8.14 SATURDAY "BUCK ROGERS" 15…10…5 of: Wall Walks (after every set complete 20 Pull Ups and 20 Wall Balls…20/14…10/8 feet) For Time Kira's first rope... Read More
2.6.14 THURSDAY warm up– 200 Double Unders Skillz: 4 Legless Rope Climbs (use your legs on the way down) Auxiliary: 8min Every 30sec of: 1... Read More
2.5.14 WEDNESDAY warm up– 1000m Row Strength: 6×2 Dips Metcon1: 20min EMOM of: EVEN- 3 Burpee Box Jumps…36/30" ODD- 3 Ring Muscle Ups Metcon2: Explode... Read More
2.4.14 TUESDAY "SKIPPING ROCKS" 10min AMRAP of: 20 Double Unders 15 Calorie Row 10 KB Swings…70/53 pounds For Total Reps Post load and total... Read More
2.4.14 TUESDAY warm up– 5min Airdyne Strength: 6×2 Trap Bar Deadlifts 6×2 Snatch Hang High Pulls Metcon1: 9…7…5 of: Single Arm DB Snatch…100/70 Bar Muscle... Read More
2.3.14 MONDAY "ARM A GETTIN" 15min AMRAP of: 40 Back Squats…115/65 pounds 20 HR Push Ups 30 Front Squats…115/65 pounds 15 HSPU's 20 OHS…115/65 pounds... Read More