Tuesday 9-30-14

by | Sep 30, 2014 | W.O.D.

Warm up- 2 Rounds 30 Jumping jacks 15 Air squats  10 Burpees Shoulder mobility  Dynamic stretches Strength- Back Squat  5-5-5-5-5 Conditioning- “Fran” 21-15-9 Thrusters (95#/65#) Pull...

Monday 9-29-14

by | Sep 29, 2014 | W.O.D.

Warm up- 3 Rounds  25 Double unders  20 Face pulls 10 OHS Shoulder mobility Dynamic stretches  Strength- Core circuit Conditioning- 50 Double unders 40 TTB 30 Double unders 20 TTB 10 Double unders 5...

Friday 9-26-14

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

Warm up- 4 Frames Rowling  10 OHS Shoulder mobility  Dynamic stretches Strength- Front Squat  3-3-3-3-3 (31X1) Conditioning- 1000m Row  50 Thrusters (45#/35#) 30 Bar muscle ups (Sub 3 Pull ups/3 Box Dip for 1 muscle up) 14 min...

Thursday 9-25-14

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

Warm up- 2 Rounds 100′ Bear Crawl  50′ Inch works 10 OHS  Shoulder mobility Dynamic stretches Strength- Deadlift 3-3-3-3-3 Conditioning- 10 min AMRAP 5 Deadlifts (185#/135#) 10...

Wednesday 9-24-14

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

Warm up- 2 Rounds  200m Run  10 Burpees 10 OHS  Shoulder mobility  Dynamic stretches Conditioning- 1 mile Run 75 KBS (53#/35#) 50 Burpees  1 mile Run 30 min Cap *Break up KBS and Burpees anyway must start and end with 1 mile...