Friday 4-28-17

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

Warm up- 2 Rounds 30 Jumping jacks  20 Banded good-mornings 10 OHS Shoulder mobility  Dynamic stretches Strength- Deadlift 6-6-3-3-1-1 Conditioning- 30-20-10 1 Arm snatch (53/35) T2B 10 Man makers in between rounds 15 min...

Thursday 4-27-17

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

Warm up- 4 Frames Rowling 10 OHS Shoulder mobility Dynamic stretches Strength- Jerk 6-6-3-3-1-1 Conditioning- 2 Rounds 500m Row 25 Box jumps (24/20) 25 Pull ups Rest 2 mins between rounds  16 min...

Wednesday 4-26-17

by | Apr 26, 2017 | W.O.D.

Warm up-  400m Run 10 OHS  Shoulder mobility  Dynamic stretches Conditioning- “The Danny Tanner” 2 mile run  75 Cleans (95#/65#) *30 min cap* **Partition reps and run anyway**

Tuesday 4-25-17

by | Apr 25, 2017 | W.O.D.

Warm up- 2 Rounds 10 Burpees 15 Face pulls Shoulder mobility Dynamic stretches Strength- Bench press 6-6-3-3-1-1 Conditioning- 12 min AMRAP 1 Rope climb  10 Burpees 15 KBS (53/35)

Monday 4-24-17

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

Warm up- 2 Rounds 30 Double unders  15 Air squats Shoulder mobility Dynamic stretches Strength- Front squat 6-6-3-3-1-1 Conditioning- 50-40-30-20-10 Double unders Sit ups  25 Wallballs in between rounds 15 min...