by developer | Oct 31, 2014 | W.O.D.
Warm up- 3 Rounds 5 Burpees 10 Air Squats 30 Jumping Jacks Shoulder mobility Dynamic Stretches Strength- Open Gym Conditioning- Bloody “Mary” 20 min AMRAP 5 HSPU 10 Pistol Squats 15 Pull ups...
by developer | Oct 30, 2014 | W.O.D.
Warm up- 2 Rounds 100′ Bear Crawl 10 OHS 15 Push up Shoulder mobility Dynamic stretches Strength- Bench Press 5-5-5-5-5 Conditioning- 5 Rounds Bench Press max reps (BW) 1 min Penguins 1 min Sit ups Rest as needed between rds Scored for total...
by developer | Oct 29, 2014 | W.O.D.
Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Strength- Deadlift 5-5-5-5-5 Conditioning- 4 RFT 400m Run 20 KB SDHP (53#/35#) 20 KBS 20 Goblet squats 25 min...
by developer | Oct 28, 2014 | W.O.D.
Warm up- 50 Double unders 25 Face pulls 30 Double unders 15 Shoulder Taps (each arm) 10 Double unders 10 OHS Shoulder mobility Dynamic stretches Strength- Push Press 5-5-5-5-5 Conditioning- 9 min AMRAP 30 Double unders 9 Hang Snatch (95#/65#)...
by developer | Oct 27, 2014 | W.O.D.
Warm up- 2 Rounds 50 Jumping jacks 20 Air Squats 10 HR Push ups Shoulder mobility Dynamic stretches Strength- Back Squat 5-5-5-5-5 Conditioning- 21-15-9 Thrusters (95#/65#) Bar facing burpees Box jumps...
