Thursday 4-30-15

by | 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

Wednesday 4-29-15

by | 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...

Tuesday 4-28-15

by | 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...

Monday 4-27-15

by | 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...

Friday 4-24-15

by | 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...