by developer | Nov 28, 2014 | W.O.D.
Warm up- Death by Burpee 5 mins add 2 burpees each min Shoulder mobility Dynamic stretches Strength- 4 sets 3 Deadlifts 2 Power cleans 1 Hang clean (AHAP) Conditioning- 15 min AMRAP 5 Burpees 10 Power cleans (155#/115#) 15 sec Deadlift...
by developer | Nov 27, 2014 | W.O.D.
Warm up- 2 Rounds 30 Jumping Jacks 20 Walking Lunges (10R/10L) 10 Burpees Shoulder mobility Dynamic stretches Conditioning- “Blake” 4 Rounds 100′ Walking lunges with 45#/35# plate held overhead 30 Box Jumps (24″/20″) 20 Wallballs...
by developer | Nov 26, 2014 | W.O.D.
Warm up- Tabata Row (4 Rounds) 10 OHS Shoulder mobility Dynamic stretches Strength- 8 min EMOM Mins 1-4 4 Strict pull ups Mins 5-8 4 Negative pull ups (3 count on the way down) Conditioning- 5 Rounds 1 min Max cal row 1 min Max pull ups 1 min...
by developer | Nov 25, 2014 | W.O.D.
Warm up- 3 min AMRAP 20 Double unders 10 Sit ups 5 T2B Strength- TGU 3-3-3 (each arm) 30 sec plank hold between sets Conditioning- 4 mins to get as far as possible 100 Double unders 20 T2B 30 KBS (53#/35#) 40 Sit ups – Rest 3 mins then complete for...
by developer | Nov 24, 2014 | W.O.D.
Warm up- Suicide Sprints 10 OHS Shoulder mobility Dynamic stretches Strength- Front Squat 5-5-5-5-5 Conditioning- 75 Thrusters (95#/65#) every break equals 200m Run
