Monday 10-31-16

by | Oct 31, 2016 | W.O.D.

Warm up- Roxanne 10 OHS Shoulder mobility Dynamic stretches Strength- Front Squat 3-3-3-3-3 Conditioning- EMOM 3 Squat cleans (135#/95#) Remainder of min AMRAP Burpees EMOM over when 75 burpees accumulated 15 min...

Friday 10-28-16

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

Warm up- 400m Run 10 OHS  Shoulder mobility Dynamic stretches  Strength- 12 min snatch complex 1 Hang snatch (AHAP) 1 Power snatch Conditioning- 200m Run 5 Squat snatches (95#/65#) 400m Run 10 Hang snatches 800m Run 15 Power snatches 14 Min...

Thursday 10-27-16

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

Warm up- 2 Rounds 30 Jumping jacks 15 Air squats Shoulder mobility Dynamic stretches Strength- Back squat 5-5-5-5-5 Conditioning- 50 Air squats 25 Push ups 50 Thrusters (45#/35#) 25 Ring dips  15 min...

Wednesday 10-26-16

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

Warm up- 500m Row 10 OHS Shoulder mobility Dynamic stretches Strength- Push press 5-5-5-5-5 Conditioning- 1500m Row 50 Pull ups 100 Box jumps (24″/20″) Partition reps any way 16 min...

Tuesday 10-25-16

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

Warm up- Jumping jacks Mountain climbers 10 OHS Shoulder mobility Dynamic stretches Conditioning- 10 min EMOM Even – 15 KBS (American) (53#/35#) Odd – 20 Sit ups Rest 2 mins 10 min AMRAP 10 KBS (Russian) 2 Cleans (155#/105#) 10 Penguins (each...