by developer | Jun 30, 2015 | W.O.D.
Warm up- Baseball Shoulder mobility Dynamic stretches Strength- Pendlay Row 5-5-5-5-5 Conditioning- 12 min AMRAP 3 Box Jumps (24″/20″) 6 KBS (53#/35#) 9 Burpees
by developer | Jun 29, 2015 | W.O.D.
Warm up- 2 Rounds 30 Jumping jacks 20 Air Squats 10 Burpees Shoulder mobility Dynamic stretches Strength- Front Squat 5-5-5-5-5 Conditioning- “Running Fran” 400m Run 21 Thrusters (95#/65#) 21 Pull ups 200m Run 15 Thrusters 15 Pull ups 200m Run 9...
by developer | Jun 26, 2015 | W.O.D.
Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Strength- Press 5-5-5-5-5 (Deload) Conditioning- 8 Rounds 200m Run 10 KBS (53#/35#) 10 Box Jumps (24″/20″) 20 min...
by developer | Jun 25, 2015 | W.O.D.
Warm up- 2 Rounds 30 Junping jacks 10 Burpees 10 OHS Shoulder mobility Dynamic stretches Strength- 15 min to find 1RM Clean & jerk Conditioning- 10 min AMRAP 2 Clean & jerks (70% of 1 RM) Max ring dips *Scored for rounds and total ring dips...
by developer | Jun 24, 2015 | W.O.D.
Warm up- 500m Row 10 OHS Shoulder mobility Dynamic sttetches Strength- Back squat 5-5-5-5-5 (Deload) Conditioning- 14 min EMOM Odd: Max Calorie row in 45 sec 15 sec rest Even: Max MBC in 45 sec 15 sec rest Scored for total...
