Thursday 6-30-16

by | Jun 30, 2016 | W.O.D.

Warm up- 4 Frames rowling 10 OHS Shoulder mobility Dynamic stretches Strength- Find 1RM weighted pull up Conditioning- 1000m Row 50 Burpees 30 Pull ups 16 min cap ** Lake Grove members – No 9am class Friday...

Wednesday 6-29-16

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

Warm up- Jumping jacks Mountain climbers 10 OHS Shoulder mobility Dynamic stretches Strength- One arm dumbbell press 10-10-10-10 Conditioning- 21-15-9 Push press (115#/85#) Push ups  Ring...

Tuesday 6-28-16

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

Warm up- 3 Mins max double unders 10 OHS Shoulder mobility Dynamic stretches Strength- Snatch balance practice Conditioning- 15 min AMRAP 15 Hang snatches (75#/55#) 30 Double unders

Monday 6-27-16

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

Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Conditioning- “Kelly” 5 Rounds 400m Run 30 Box jumps (24″/20″) 30 Wallballs (20#/14#) 35 min cap

Friday 6-24-16

by | Jun 24, 2016 | W.O.D.

Warm up- Roxanne 10 OHS Shoulder mobility Dynamic stretches Strength- Deadlift 6-6-3-3-1-1 Conditioning- 12 min AMRAP 7 Burpees 5 Cleans (135#/95#)