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18 Sep 2013
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9.19.13 THURSDAY warm up– 800m Jog 3×5 Snatch Complex 1 Hang Power Snatch, 1 Power Snatch, 1 OHS
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17 Sep 2013
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9.18.13 WEDNESDAY warm up– 400m Run, 2×20 GHD Sit Up 3×6 KB Pistols 3×10 Shoulder Press 3×10 Single Arm Push Ups
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17 Sep 2013
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9.18.13 WEDNESDAY "NITRO CIRCUS" 21 HSPU's…25's 21 Toes to Bar 400m Run 15 HSPU's…25's 15 Toes to Bar 400m Run 9 HSPU's…25's 9 Toes to...
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16 Sep 2013
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9.17.13 TUESDAY warm up– 5min Airdyne, 2×20 Reverse Hypers 3×5 Clean Complex 1 Clean Complex= 1 Hang Power Clean, 1 Hang Squat Clean, 1 Full...
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16 Sep 2013
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9.16.13 MONDAY warm up– 300 Double Unders 3×10 Banded Deadlift (standing on bands) 30 G2Shoulder MB…150/80
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16 Sep 2013
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9.16.13 MONDAY "MOVING MAN" 3 Rounds of: 15m Sliders 25 KB Swings…53/35 pounds For Time Post time and load to comments
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14 Sep 2013
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9.15.13 SUNDAY ENDURANCE– "HAPPY TRAILS" 1 Rope Climb 1mile Run 3min Rest 2 Rope Climb 1200m Run 2min Rest 3 Rope Climbs 800m Run 1min...
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13 Sep 2013
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9.14.13 SATURDAY "HOT POTATOE" 21…15…9 of: High Double Dip WB's…20/14 pounds…12/10 feet KB Swings…70/53 pounds For Time Post time and load to comments
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12 Sep 2013
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9.13.13 FRIDAY warm up– 500m Row, 2×20 Rev Hypers 3×12 Steps OH Lunge (barbell) 3×15 Dips Metcon– Explode WOD *note– Please do not let the...
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12 Sep 2013
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9.13.13 FRIDAY "SLOPPY JOE" 10 Bar Muscle Ups 20 HSPU's…25's 20 Chest to Bar Pull Ups 20 Bench Press…135/75 pounds 30 Pull Ups 100m Sled...
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