Friday 2-28-14

by | Feb 28, 2014 | W.O.D.

Warm Up- Double Unders 10 OHS Shoulder mobility Dynamic Stretches *Movement standards* Skill- Open Gym / Prep for 14.1 Conditioning- Open WOD 14.1 10 min AMRAP 30 Double unders 15 Power Snatches (75#/55#)...

Thursday 2-27-14

by | Feb 27, 2014 | W.O.D.

Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Skill- Open Gym/Prep for CF open Conditioning- 400m Run 21 HSPU 21 Box Jumps 400m Run 15 HSPU 15 Box Jumps 400m Run 9 HSPU 9 Box Jumps 400m Run Mobility of the Day- Shoulder...

Wednesday 2-26-14

by | Feb 26, 2014 | W.O.D.

Warm Up Tabata Double Unders 10 OHS Shoulder Mobility Dynamic Stretches *Movement Standards* Skill Open Gym/ Prepare for the open Conditioning 5 Front Squat (115#/85#) 30 Double Unders 5 Push Press (115#/85#) 15 Minute AMRAP Mobility Butterfly...

Tuesday 2-25-14

by | Feb 25, 2014 | W.O.D.

Warm up- 500m Row 10 OHS Shoulder mobility Dynamic stretches Skill- Open Gym Conditioning- 1000m Row 50 Sit ups 40 Push Ups 30 Sit ups 20 Push ups 10 Sit ups Mobility of the Day- Banded pec...

Monday 2-24-14

by | Feb 24, 2014 | W.O.D.

Warm up- Double under 10 OHS  Shoulder mobility Dynamic stretches *movement standards* Skill- Open Gym Conditioning- 6 min AMRAP 6 KBS (53#/35#) 6 Pull ups rest 1 min  6 min AMRAP 6 Burpees  6 Double unders (3x Singles) Mobility of the Day- Scapula push ups/ wall...