Friday 2-27-15

by | Feb 27, 2015 | W.O.D.

Warm up- 2 Rounds 30 Mountain climbers 20 OHS  10 Burpee inchworms Shoulder mobility  Dynamic stretches Skill- Open 15.1 Prep Conditioning- Open WOD 15.1  Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters...

Thursday 2-26-15

by | Feb 26, 2015 | W.O.D.

Warm up- 4 Frames Rowling 10 OHS  Shoulder mobility Dynamic stretches Strength- Core Circuit  Conditioning- 3 Rounds  500m Row  Max burpee in remaining time  4 min cap each round rest 2 mins between...

Wednesday 2-25-15

by | Feb 25, 2015 | W.O.D.

Warm up-  2 Rounds  50′ Duck walk 20 OHS  10 Burpees Shoulder mobility  Dynamic stretches  Strength-  Split Jerk  5-5-5-5-5 Conditioning-  30-25-20-15-10 KBS (53#/35#) Box Jumps (24″/20″) T2B  16 min...

Tuesday 2-24-15

by | Feb 24, 2015 | W.O.D.

Warm up- Jumping jacks Mountain climbers 10 OHS  Shoulder mobility  Dynamic stretches Strength- 12 min EMOM 1 Deadlift 1 Hang Clean  1 Squat Clean (AHAP) Conditioning- 10 min AMRAP 10 MBC (20#/14#) 10 Push...

Monday 2-23-15

by | Feb 23, 2015 | W.O.D.

Warm up-  2 Rounds  1 min max double  1 min max burpees Shoulder mobility  Dynamic stretches Skill- Open Gym Conditioning- For 21 mins: Min 1- 10 Strict pull ups or 15 Kipping/Butterfly pull ups Min 2- 20 Double unders (50 Singles) Min 3- 20 Sit ups  And repeat until...