12.10.13 TUESDAY warm up– 5min Airdyne Olympic: 3×3 Clean Complex @ 75% (Clean Complex= 1 Deadlift, 1 Below Knee HC, 1 Above Knee HC) Strength:... Read More
12.9.13 MONDAY warm up– 200 Double Unders Strength: Front Squat 2×20 Dips 2×20 *Choose a load that will maintain perfect reps and ROM for all... Read More
12.8.13 SUNDAY ENDURANCE– "PULL POSITION" 4 Rounds of: 1000m Row 2min Rest 800m Run 2min Rest For Time Nice Job Haylee!! Post time to comments... Read More
12.6.13 SATURDAY "MAYHEM" 12min AMRAP of: 15 Wall Balls…20/14 pounds…10/8 feet 3 Clean n Jerk…(heavy) For Rounds and Reps Post load and reps to... Read More
12.6.13 FRIDAY warm up– 5min Airdyne Olympic: 3×3 S2OH Complex (S2OH Complex= 3 Shoulder Press, 3 Push Press, 3 Push Jerk) Strength: 5 Turkish Get-Ups... Read More
12.4.13 WEDNESDAY "MASTER BLASTER" 3 Rounds of: 5min AMRAP of: 100 Double Unders remainder of 5min AMRAP: 5 Pull Ups 10 Push Ups 15 Air... Read More
12.4.13 WEDNESDAY warm up– 2 rounds of, 20 GHD Sit Ups, 20 GHD Hip/Back Ext. Strength: 2x50m Sled Push Metcon: Explode WOD Auxiliary: 15…10…5 of:... Read More
12.3.13 TUESDAY warm up– 100cal Airdyne Olympic: 3×3 Snatch Complex (Snatch Complex= 1 Hang Power, 1 Power, 1 Squat Snatch) Strength: 3×6 Snatch Grip Deadlift... Read More