Friday 1-30-15

Warm up- 2 Rounds  10 Bupee incnworms 15 OHS 50′ Duck walk  Shoulder mobility  Dynamic stretches Strength- Press 5-5-5-5-5 (Deload) Conditioning- Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to Overhead (115#/75#) 10 Deadlifts...

Thursday 1-29-15

Warm up- Baseball  10 OHS  Shoulder mobility  Dynamic stretches Strength- Core Circuit  Conditioning- 4 Rounds  15 Front Squats (95#/65#) 15 T2B  40 Double unders (100 Singles)

Wednesday 1-28-15

Warm up- Roxanne 10 OHS  Shoulder mobility Dynamic stretches Strength- Deadlift  5-5-5-5-5 (Deload) Conditioning- Open WOD 13.1 Complete as many reps as possible in 17 mins of: 40 Burpees 30 Snatch (75#/45#) 30 Burpees 30 Snatch (135#/75#) 20 Burpees  30 Snatch...

Tuesday 1-27-15

**Gym Closed Tomorrow **   Home WOD  2 Rounds 50 Mountain climbers (each leg) 40 Sit ups 30 Burpees 20 Push up 10 Lunges (each leg)  post times to comments 

Monday 1-26-15

Warm up- 2 Rounds 10 Burpees 15 OHS  30 Double unders (90 singles)  Shoulder mobility Dynamic stretches Strength- Back Squat  5-5-5-5-5  Conditioning- Complete as many rounds and reps as possible in 12 minutes of:  150 Wallballs (20#/14#) 90 Double unders (180...