Friday 1-29-16

by | Jan 29, 2016 | W.O.D.

Warm-up-  4 frames rowling 10 OHS   Shoulder mobility Dynamic stretches Strength- Bench press 3-3-3-3-3 Conditioning- 2100m Row  150 Double unders 90 Burpees Partition row and rep anyway...

Thursday 1-28-16

by | Jan 28, 2016 | W.O.D.

Warm up- Bring sally up Shoulder mobility Dynamic stretches Conditioning- 0:00-5:001 Round10 OHS (95#/65#)40 sit ups10 bar muRest 2 mins7:00-17:002 Rounds20 Front Squats20 sit ups10 C2b pull upsRest 2 mins19:00-30:003 Rounds30 Air squats10 sit ups10 pull...

Wednesday 1-27-16

by | Jan 27, 2016 | W.O.D.

Warm up- 3 min max double unders 10 OHS Shoulder mobility Dynamic stretches Strength- Deadlift  3-3-3-3-3 Conditioning- “Death By” 1 Clean (95#/65) 1 Burpee 2 2 3...

Tuesday 1-26-16

by | Jan 26, 2016 | W.O.D.

Warm up- 2 Rounds  30 Jumping jacks 10 Inch worm push ups Shoulder mobility  Dynamic stretches Strength- Strict press 3-3-3-3-3 Conditioning- 3 Rounds 30 Push ups 15 Wall walks  10 Ring dips 12 min...

Monday 1-25-16

by | Jan 25, 2016 | W.O.D.

Warm up- Roxanne 10 OHS Shoulder mobility Dynamic stretches Strength- Back squat  3-3-3-3-3 Conditioning- 14 min AMRAP 7 Front squats (95#/65#) 8 Burpee box jumps (24″/20″) 9...