by jason@boxally.com | Jul 31, 2014 | W.O.D.
Warm Up- 4 Frames Rowling 10 OHS Shoulder mobility Dynamic stretches Strength- TGU Conditioning- 1000m Row then with remaining time 5 Burpees 15 Sit ups 12 min AMRAP
by jason@boxally.com | Jul 30, 2014 | W.O.D.
Warm up- 2 Rounds 20 Double unders 15 Squat jumps 10 Shoulder taps Shoulder mobility Dynamic stretches Strength- Front Squat 3-3-3-3-3 (30X1) Conditioning- 14 min AMRAP 15 Wallballs (20#/14#) 30 Double unders Every two rounds perform 1 rope...
by jason@boxally.com | Jul 29, 2014 | W.O.D.
Warm Up- Baseball Shoulder mobility Dynamic stretches Strength- Deadlift 3-3-3-3-3 Conditioning- “Diane” 21-15-9 Deadlift (225#/155#) HSPU
by jason@boxally.com | Jul 28, 2014 | W.O.D.
Warm up- 2 Rounds 200m Run 10 OHS 5 Burpees Shoulder mobility Dynamic stretches Strength- Weighted pull ups 5-5-5 Conditioning- For time: 400-meter run18 muscle-ups400-meter run15 muscle-ups400-meter run12 muscle-ups Each time the athlete breaks a set of...
by jason@boxally.com | Jul 25, 2014 | W.O.D.
Warm up- Suicide sprint 10 OHS Shoulder mobility Dynamic stretches Strength- Core Circuit Conditioning- Run 1 mile 50 TTB
