by developer | Apr 30, 2015 | W.O.D.
Warm up- Roxanne 10 OHS Shoulder mobility Dynamic stretches Strength- Good mornings 5-5-5-5-5 Conditioning- 12 min EMOM ODD: 10 Deadlifts (225#/155#) EVEN: 10 Burpees
by developer | Apr 29, 2015 | W.O.D.
Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Skill- Sprint intervals rest 90 sec between rds 600m Sprint 400m Sprint 200m Sprint Conditioning- 4 Rounds 400m Run Max rep Bench press (BW) Max rep Ring dips 20 min cap *Scored for total reps...
by developer | Apr 28, 2015 | W.O.D.
Warm up- Jumping Jacks Mountain climbers Shoulder mobility Dynamic stretches Strength- Jerk Practice Conditioning- 2 Rounds 15 Pull ups 15 Clean & Jerks (95#/65#) rest 2 mins 2 Rounds 15 C2B Pull ups 15 Clean & Jerks rest 2 mins 2 Rounds 15 Pull ups 15...
by developer | Apr 27, 2015 | W.O.D.
Warm up- 2 Rounds 15 Ait squats 30 Double unders 10 Burpees Shoulder mobility Dynamic stretches Strength- OHS 5-5-5-5-5 Conditioning- 14 min AMRAP 10 Front Squats (95#/65#) 30 Double unders (60 singles) 15 Sit...
by developer | Apr 24, 2015 | W.O.D.
Warm up- Bring sally up (PVC OHS) Shoulder mobility Dynamic stretches Strength- Thruster 1-1-1-1-1 Conditioning- 15 min EMOM 1 Power Clean (135#/95#) 1 Hang Clean 1 Squat Clean 1...