Friday 9-28-12

by | Sep 28, 2012 | W.O.D.

Warm Up- Row/Run/Double Unders 10 OHS Dynamic Stretches Shoulder Mobility Conditioning- “FR.E.A.K” 21x Thruster (95#/65#)21x Pull-upsRun 800m30x KB swing (35#/53#)30x Pull-ups50x Double unders50x Sit-upsRun 400m30x Box jump (24/20)30x Wall ball...

Thursday 9-27-12

by | Sep 27, 2012 | W.O.D.

Warm Up- Jumping Jacks 10 OHS Shoulder Mobility Dynamic Stretches Skill- Open Gym Training- *CF Total* Deadlift 1 rep Press 1 rep Squat 1 rep

Wednesday 9-26-12

by | Sep 26, 2012 | W.O.D.

Warm Up- Double Unders 10 OHS Dynamic Stretches Shoulder Mobility Skill- TGU 3X5 Each Arm Conditioning- 15 Min AMRAP 25 Double Unders 25 Sit-Ups 10 Squats

Tuesday 9-25-12

by | Sep 25, 2012 | W.O.D.

Warm Up- Run 400m Shoulder Mobility Dynamic Stretches Strength- Weighted Chin Ups 5-5-5-5-5 Conditioning- 800m Run 21 KB Swing (35#/53#) 12 Pull Ups 600m Run 12 KB Swing 12 Pull Ups 400m Run 12 KB Swing 21 Pull...

Monday 9-24-12

by | Sep 24, 2012 | W.O.D.

Warm Up- Row 500m 10 OHS Dynamic Stretches Shoulder Mobility Strength- Push Jerk 1-1-1-1-1-1 Conditioning- “Fight Gone Bad” 3 Rounds Wall Balls Max Reps 1 Min SDHP Max Reps 1 Min Box Jumps Max Reps 1 Min Push Press Max Reps 1 Min Row Max Cals 1...