Wednesday 7-31-13

by | Jul 31, 2013 | W.O.D.

Warm Up Roxanne Shoulder Mobility Dynamic Stretches Strength Push Press 5-5-5-5-5 Conditioning 1 Deadlift (135#/95#) 1 Clean (135#/95#) 1 Clean and Jerk (135#/95#) 3 Times per minute EMOTM  for 10...

Tuesday 7-30-13

by | Jul 30, 2013 | W.O.D.

Warm Up- Double Unders 10 OHS Shoulder mobility Dynamic Stretches Strength- Snatch Balance 1-1-1-1-1 Conditioning- 3 RFT 10 Snatches (135#/95#) 50 Double...

Monday 7-29-13

by | Jul 29, 2013 | W.O.D.

Warm up- 400m Run 10 OHS Shoulder Mobility Dynamic Stretches Strength- 3 sets max ring dips Conditioning- “Nicole” 20 min AMRAP 400m Run Max reps Pull ups Scored for max pull ups...

Friday 7-26-13

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

Warm Up- Run 400m 10 OHS Shoulder Mobility Dynamic Stretches Strength- OHS 4-3-2-1 Conditioning- 15 Min AMRAP 8 Wallballs (20#/14#) 10 Med Ball Cleans (20#/14#) 15 Push Ups 200m sprint    ...

Thursday 7-25-13

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

Warm Up- Double Unders 10 OHS Shoulder Mobility Dynamic Stretches Strength- Deadlift 6-6-3-3-1-1-1 Conditioning- 50-40-30-20-10 Double Unders Sit Ups 10 Burpees Between Rds