Friday 7-31-15

by | Jul 31, 2015 | W.O.D.

Warm up- Jumping Jacks Mountain climbers 10 OHS  Shoulder mobility  Dynamic stretches Strength- 10 min EMOM 1 Snatch Deadlift 1 Power snatches 2 Hang snatch (AHAP) Conditioning- 21-15-9 Snatch Rx: (95#/65#) Rx+ (135#/95#) Ring dips 10 min cap...

Thursday 7-30-15

by | Jul 30, 2015 | W.O.D.

Warm up- 3 min max double unders 10 OHS  Shoulder mobility  Dynamic stretches Conditioning- 3 Rounds 1 min max reps at each station MBC (20#/14#) T2B Box jumps (24″20″) Push up Double unders *Scored for total reps **1 min rest between...

Wednesday 7-29-15

by | Jul 29, 2015 | W.O.D.

Warm up- 500m Row 10 OHS  Shoulder mobility Dynamic stretches Strength- Push press 5-5-5-5-5 Conditioning- 1000m Row  then 10 min EMOM 7 Burpees  7 KBS (53#/35#) * After 1000m row start emom at top of the next...

Tuesday 7-28-15

by | Jul 28, 2015 | W.O.D.

Warm up- Run 400m 10 OHS  Shoulder mobility  Dynamic Stretches Conditioning- 20 min AMPAP (As many points as possible) Run 400m  1pt= Back squat (95#/65#) 2pts=Front squat  3pts=Thruster  *Scored for total points* **Every time bar drops must run 400m penalty, NO...

Monday 7-27-15

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

Warm up- 50 Double unders 20 Burpees 10 OHS  Shoulder mobility Dynamic stretches Strength- Deadlift 5-5-5-5-5 Conditioning- 15 min AMRAP 5 Deadlift (225#/155#) 10 Pull ups 25 Double unders (50 singles) 15 Sit...