Friday 9-30-16

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

Warm up-  Jumping jacks Mountain climbers 10 OHS Shoulder mobility  Dynamic stretches Strength- OHS 5-5-5-5-5 Conditioning- “Annie” 50-40-30-20-10 Double unders Sit ups 

Thursday 9-29-16

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

Warm up- Roxanne 10 OHS Shoulder mobility Dynamic stretches Conditioning- 5 min AMRAP 5 Burpees over bar 5 Squat cleans (115#/75#) Rest 2 mins 3 Rounds 8 Hang cleans (115#/75#) 8 Burpee box jumps (24″/20″) 8 min cap Rest 2 mins 2 Hang snatches (75#/55#) 2...

Wednesday 9-28-16

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

Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Strength- Deadlift 5-5-5-5-5 Conditioning- 4 Rounds 10 Front rack lunges (115#/75#) 200m Run 12 C2B  16 min cap

Tuesday 9-27-16

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

Warm up- Row 500m 10 OHS Shoulder mobility Dynamic stretches Conditioning- 21 min EMOM Min 1: Max box jumps (24″/20″) Min 2: 12 KBS (53#/35#) Min 3: 10 Calorie row

Monday 9-26-16

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

Warm up- 2 Rounds 30 Double unders  20 Shoulder taps 10 OHS Shoulder mobility Dynamic stretches Strength- Push press 5-5-5-5-5 Conditioning- 4 Rounds 40 Double unders 20 Burpee wallballs (20#/14#) 15 min...