Tuesday 2-28-17

by | Feb 28, 2017 | W.O.D.

Warm up- Roxanne 10 OHS Shoulder mobility Dynamic stretches Strength- Jerk 6-6-3-3-1-1 Conditioning- 12 Rounds 4 Push Press (95/65) 4 Burpees  4 Push ups 12 min cap

Monday 2-27-17

by | Feb 27, 2017 | W.O.D.

Warm up- 2 Rounds 30 Jumping jacks 15 Barbell good mornings 5 Burpees Shoulder mobility Dynamic stretches Strength- Deadlift 6-6-3-3-1-1 Conditioning- 14 min AMRAP 4 Hang cleans (95/65) 24 Sit ups 8 Pull ups *** If you signed up for the open and have completed 17.1,...

Friday 2-24-17

by | Feb 24, 2017 | W.O.D.

Warm up- 2 Rounds 30 Jumping jacks 20 Mountain climbers  10 OHS Shoulder mobility Dynamic stretches  Conditioning- Open Workout 17.1 For time: 10 DB snatches (50/35) 15 burpee box jump-overs (24/20) 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box...

Thursday 2-23-17

by | Feb 23, 2017 | W.O.D.

Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Strength- Push press  3-3-3-3-3 Conditioning- 7 Rounds 200m Run 15 Box jumps (24/20) 8 Burpees 16 min cap 

Wednesday 2-22-17

by | Feb 22, 2017 | W.O.D.

Warm up- 2 Rounds 30 Double unders 15 Banded good mornings 10 OHS Shoulder mobility Dynamic stretches Strength- Deadlift 3-3-3-3-3 Conditioning- 200 Double unders 100 KBS (53/35) 50 Cleans (95/65) Partition reps any way 12 min...