by jason@boxally.com | Sep 30, 2015 | W.O.D.
Warm up- 2 Rounds 30 Double unders 15 Air squats Shoulder mobility Dynamic stretches Strength- OHS 3-3-3-3-3 Conditioning- 12 min AMRAP 30 Double unders (75 singles) 10 OHS (95#/65#)
by jason@boxally.com | Sep 29, 2015 | W.O.D.
Warm up- 4 Frames Rowling 10 OHS Shoulder mobility Dynamic stretches Strength- Bench press 3-3-3-3-3 Conditioning- 1000m Row 50 HSPU (HR push up in LG) 30 Ring dips 12 min cap
by jason@boxally.com | Sep 28, 2015 | W.O.D.
Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Strength- Deadlift 3-3-3-3-3 Conditioning- 3 Rounds 20 Chin ups 400m Run 30 Walking lunges w/plate (45#/25#) 14 min cap
by jason@boxally.com | Sep 25, 2015 | W.O.D.
Warm up- 50 Double unders 30 Squats 10 HR push ups Shoulder mobility Dynamic stretches Strength- Back squat 5-5-5-5-5 Conditioning- 8 min EMOM 4 Squat cleans (AHAP) 20 Douncle unders (40 singles) rest 2 mins 4 min EMOM 4 Squat cleans (AHAP) 20 Double...
by jason@boxally.com | Sep 24, 2015 | W.O.D.
Warm up- Roxanne 10 OHS Shoulder mobility Dynamic stretches Strength- Weighted pull ups 5-5-5-5-5 Conditioning- 21-15-9 Burpee Box jumps (24″/20″) Burpee pull ups
