Friday 7-29-16

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

Warm up- 4 Frames Rowling 10 OHS Shoulder mobility  Dynamic stretches Strength- Open gym Conditioning- “Jackie” 1000m Row 50 Thrusters (45#/35#) 30 Pull ups

Thursday 7-28-16

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

Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Strength- Bench press 5-5-5-5-5 (deload) Conditioning- 2 Rounds 800m Run 30 Burpees 20 Ring dips 5 Muscle ups 20 min...

Wednesday 7-27-16

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

Warm up- Baseball 10 OHS Shoulder mobility Dynamic stretches Strength- Back squat 5-5-5-5-5 (deload) Conditioning- 6 min AMRAP 6 Wallballs (20#/14#) 6 Ball slams Rest 1 min 6 min AMRAP 6 KBS (53#/35#) 6 Knees to...

Tuesday 7-26-16

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

Warm up- Roxanne  10 OHS Shoulder mobility Dynamic stretches Conditioning- “Bear Complex” 5 Rounds for max weight 7x through – rest anywhere but the floor Power clean Front squat Shoulder to OH Back squat Shoulder to OH Rest as needed between...

Monday 7-25-16

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

Warm up- 2 Rounds 30 Jumping jacks 10 Inchworms 10 OHS Shoulder mobility Dynamic stretches Strength- Deadlift 5-5-5-5-5 (deload) Conditioning- 15 min AMRAP 5 SDHP (95#/65#) 10 Burpee box jumps (24″/20″) 20 Sit...