Friday 3-31-17

by | Mar 31, 2017 | W.O.D.

Warm up- Roxanne 10 OHS Shoulder mobility  Dynamic stretches Strength- Core circuit  Conditioning- 50-40-30-20-10 Sit ups 10-10-10-10-10 T2B 8-8-8-8-8 Burpees

Thursday 3-30-17

by | Mar 30, 2017 | W.O.D.

Warm up- 2 Rounds 30 Jumping jacks 20 Face pulls  Shoulder mobility Dynamic stretches  Strength- Strict press 6-6-3-3-1-1 Conditioning- 12 min EMOM 3 Box jumps (24/20) 3 Push press (95/65) 6 KBS...

Wednesday 3-29-17

by | Mar 29, 2017 | W.O.D.

Warm up- 4 Frames Rowling 10 OHS Shoulder mobility Dynamic stretches Strength- Back Squat 6-6-3-3-1-1 Conditioning- 1000m Row 50 Wallballs (20/14) 50 Walking lunges w/ medball 100 Air squats Partition reps any way 16 min...

Tuesday 3-28-17

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

Warm up- 2 Rounds 20 Double unders 20 Shoulder taps 10 OHS Shoulder mobility Dynamic stretches Strength- Bench Press 6-6-3-3-1-1 Conditioning- 12 min AMRAP 5 HSPU 5 Ring Dips 20 Double...

Monday 3-27-17

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

Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Strength- Deadlift 6-6-3-3-1-1 Conditioning- 3 Rounds 9 Snatches (95/65) 9 T2B 7 Snatches  7 T2B 5 Snatches 5 T2B 400m Run 16 min...