Friday 4-29-16

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

Warm up- Baseball 10 OHS Shoulder mobility Dynamic stretches Strength- Back squat 6-6-3-3-1-1 Conditioning- 4 Rounds 1 min max reps MBC (20#/14#) Hang snatch (95#/65#) T2B *No rest between...

Thursday 4-28-16

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

Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Strength- Bench 6-6-3-3-1-1 Conditioning- 400m Run 20 HR push ups 20 Ring dips 400m Run 15 HR push ups 15 Ring dips 400m Run 10 HR push ups 10 Ring dips 20 min...

Wednesday 4-27-16

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

Warm up- 2 Rounds 10 Burpees 10 Inchworm push ups 10 OHS Shoulder mobility Dynamic stretches Strength- Deadlift 6-6-3-3-1-1 Conditioning- 3 Rounds 30 Box jumps (24″/20″) 40 Sit ups 10 Deadlifts (225#/155#) 15 min...

Tuesday 4-26-16

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

Warm up- Roxanne 10 OHS Shoulder mobility Dynamic stretches Strength- Jerk 6-6-3-3-1-1 Conditioning- 12 min EMOM 4 Push press (95#/65#) 4 Burpees 4 HR push up

Monday 4-25-16

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

Warm up- Jumping jacks Mountain climbers 10 OHS Shoulder mobility Dynamic stretches Conditioning- “Mary” 20 min AMRAP 5 HSPU 10 Pistol squats 15 Pull ups