1.29.14 WEDNESDAY warm up– 5min Airdyne Strength: 5×5 Back Squat Metcon: Explode WOD Gymnasty: 30 Ring Muscle Ups for time Auxiliary: 30…20…10 of: GHD Sit... Read More
1.28.14 TUESDAY warm up– 1000m Row Olympic Practice: 10 single Low Hang Power Cleans 10 single Low Hang Squat Cleans 10 single Push Jerks (same... Read More
1.27.14 MONDAY warm up– 200 Double Unders Strength: 5×5 Banded Deadlift 3×10 DB Pull Overs Olympic: Snatch Practice 10 singles Snatch Grip High Pull 10... Read More
1.26.14 SUNDAY ENDURANCE– "SKY BALL" With a Partner complete: 5 Rounds of: 1000m Row 30 Wall Balls…20/14 pounds…10/8 feet (one partner works at a time)... Read More
1.25.14 SATURDAY "ROPE BURN" 8min AMRAP of: 10 DB Snatches…choose load (5 each arm) 1 Rope Climb For Total Weight Post load and total weight... Read More
1.24.14 FRIDAY "OPEN PREP" 5min AMRAP of: Hang Clean Thrusters…155/95 pounds For Total Reps Post load and reps to comments Auxiliary: 100 Box Jumps for... Read More
1.23.14 THURSDAY warm up– 200 Double Unders Olympic: 10min EMOM of: 3 Hang Cleans…225/155 3 Push Jerk…225/155 Metcon: Explode WOD Gymnasty: 50 Hollow Rock n... Read More