Thursday 10-31-13

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

Warm Up- Double Unders 10 OHS Shoulder mobility Dynamic Stretches Skill- Open Gym Conditioning- “Diane” 21-15-9 Deadlifts (225#/185#) HSPU  

Wednesday 10-30-13

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

Warm Up- Row 500m 10 OHS Shoulder mobility Dynamic stretches Skill- TGU Conditioning- 50 MBC (20#/14#) 50 Russian Twist 50 Walking Lunges 50 Med ball sit up 50 Med ball OHS  

Tuesday 10-29-13

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

Warm Up- Double Unders 10 OHS Shoulder mobility Dynamic stretches Strength- Press 5-5-5-5-5 Conditioning- 12 min AMRAP 10 Burpees 30 Double unders 5 Chest to bar pull ups  

Monday 10-28-13

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

Warm up- Jumping jacks 10 OHS Shoulder mobility Dynamic stretches Conditioning- Main site Monday “Morrison” 50-40-30-20-10 Wallballs (20#/14#) Box jumps (24″/20″) KBS (53#/35#)  Cash out- 50...

Friday 10-25-13

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

Warm Up 400m Run 10 OHS Shoulder Mobility Dynamic Stretches Strength Find 1RM Thruster Conditioning For time: 30 Burpees 50 Thrusters (45#/33#) 1600m Run