Friday 10-30-15

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

Warm up- Jumping jacks Mountain climbers  10 OHS  Shoulder mobility Dynamic stretches Conditioning- 20 min AMRAP 30 KBS (53#/35#) 30 Ring Dips 30 Push ups 30 Box Jumps (24″/20″) Partition reps any way. Must complete all reps in round before moving onto...

Thursday 10-29-15

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

Warm up- 50 Double unders 25 Air Squats 10 Burpees Shoulder mobility  Dynamic stretches Strength- Front Squat  3-3-3-3-3 Conditioning- 12 min AMRAP 5 Squat cleans (135#/95#) 20 Double...

Wednesday 10-28-15

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

Warm up- 400m Run 10 OHS  Shoulder mobility Dynamic stretches Strength- Core circuit Conditioning- 3 Rounds 800m Run 40 Sit ups 20 T2B  20 min cap

Tuesday 10-27-15

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

Warm up- 2 Rounds 30 Jumping jacks 5 Burpees 10 OHS  Shoulder mobility Dynamic stretches Strength- Push press 3-3-3-3-3 Conditioning- For time: 100 Burpees  At the top of every min perform  4 Push press (115#/75#) 14 min...

Monday 10-26-15

by | Oct 26, 2015 | W.O.D.

Warm up- 400m Run 10 OHS  Shoulder mobility Dynamic stretches Strength- Deadlift  3-3-3-3-3 Conditioning- 7 Rounds 11 Deadlifts (BW) 100m sprint 15 min cap