Friday 6-30-17

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

Warm up- 2 Rounds 30 Double unders  20 Shoulder taps 10 OHS Shoulder mobility Dynamic stretches Strength- Cleans  6-6-3-3-1-1 Conditioning- 11 min AMRAP 5 Power snatches 95/65 25 Double...

Thursday 6-29-17

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

Warm up- Roxanne 10 OHS Shoulder mobility  Dynamic stretches  Strength- Push press 6-6-3-3-1-1 Conditioning- 4 Rounds  10 Ring Dips  15 Shoulder to OH 75/55 10 Burpees  14 min cap

Wednesday 6-28-17

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

Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Strength- Back Squat  6-6-3-3-1-1 Conditioning- 7 Rounds  3 min window  200m Run  7 Squat cleans (135/95)

Tuesday 6-27-17

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

Warm up- 2 Rounds 10 Burpees 20 Face pulls Shoulder mobility Dynamic stretches Strength- Bench press 6-6-3-3-1-1 Conditioning- 12 min AMRAP 5 Push ups 15 KBS (53/35) 5 Burpee Box jump overs...

Monday 6-26-17

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

Warm up- 4 Frames Rowling 10 OHS Shoulder mobility Dynamic stretches Strength- Deadlift  6-6-3-3-1-1 Conditioning- 1500m Row  55 Deadlifts 225/155 55 Pull ups Partitions reps and row  16 min...