Friday 6-28-13

by | Jun 28, 2013 | W.O.D.

Warm Up- Double Unders10 OHSShoulder Mobility Dynamic Stretches Skill- Muscle Up Practice/ Open Gym Next Levels test is 7/6 Conditioning- 50 Double Understhen9-7-5DB Snatches Muscle Up50 Double Unders (Sub 3 Pull ups and 3 box dips for 1 muscle...

Thursday 6-27-13

by | Jun 27, 2013 | W.O.D.

Warm Up- Jumping Jacks10 OHS Shoulder Mobility Dynamic Stretches Strength- Back Squat 3-3-3-3-3 Conditioning- EMOTM 12 mins 4 HSPU6 Wall Balls8 Push Ups

Wednesday 6-26-13

by | Jun 26, 2013 | W.O.D.

Warm Up- Roxanne 10 OHS Shoulder Mobility Dynamic Stretches Skill- Open Gym Conditioning- 21-15-9 Burpees Box Jumps (24/20)

Tuesday 3-25-13

by | Jun 25, 2013 | W.O.D.

Warm Up- 10 OHSShoulder Mobility Dynamic Stretches Strength- Deadlift 5-5-5-5-5 Conditioning- 3 RFT 30 T2B21 Ground to OH (135#/95#)  

6-24-13

by | Jun 24, 2013 | W.O.D.

Warm Up- Run 400m10 OHSShoulder MobilityDynamic Streches Skill- Shuttle Run Conditioning- 9 min AMRAP 100m Sprint5 KBS (53#/35#)3 Strict Pull ups