Friday 11-29-13

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

Warm up- 400m run  10 OHS Shoulder mobility Dynamic stretches Conditioning-  “Fran” 21-15-9 Thursters (95#/65#) Pull ups Tomorrow’s schedule: 8am, 9am, 5:30pm, 6:00pm, 6:30pm and 7:00pm  ...

Wednesday 11-27-13

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

Warm up-  400m Run  10 OHS  Shoulder mobility  Dynamic stretches Strength- Hang Squat Clean 3-3-3-3-3 Conditioning- 3 Rounds 3 min AMRAP 5 Hang Cleans (135#/95#) 5 HSPU rest 1 min between...

Tuesday 11-26-13

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

Warm Up- Roxanne 10 OHS Shoulder mobility Dynamic stretches Strength- Front Squat 1-1-1-1-1 Conditioning- EMOM 18 mins 5 Pull Ups 10 Push Ups 8 Pistol squats (4L/4R)  

Monday 11-25-13

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

Warm up- 4 Rds :15 Jumping jacks :15 Air Squat :15 Mountain Climbers :15 Jump squats Skill-  Open Gym Conditioning- 21 Deadlifts (155#/115#) 50 sit ups 21 Push press (155#/115#) 15 Deadlifts 50 Double unders 15 Push press 9 Deadlifts  50 sit ups 9 Push...