Wednesday, September 9th, 2015
Conditioning: 6 min EMOM 3 burpee + 5 wall ball 20/14 WOD For time:80 squats70 push-ups60 one-legged squats, alternating50-calorie row40 single-arm overhead squats KB or DB 35#/25#( sub barbell for lack of rom)30 handstand push-ups20 dumbbell thrusters, 35#/25#10 muscle-ups (mod: 10 jumping MU, 15 banded transition + dip, 20 ring row/20 ring dip) Cool Down: […]
Tuesday, September 8th, 2015
Strength: Back Squat 7@60% 5@70% 3@80% 1@90% WOD 4 rounds for time of:Run 400 meters15 push press 135#/95# Cool Down: Crossover Symmetry Recovery Phase
Sunday, September 6th, 2015
OPEN GYM 11:00 AM – 12:30 PM LABOR DAY IS MONDAY COME WORKOUT AT 9 AM! This will be our only class time!!
Saturday, September 5th, 2015
LABOR DAY WOD MONDAY – 9 AM ONLY!!! 3 x 200 M Run for time Power clean 3-3-3-3-3 reps10 Barbell Roll outs between sets Cool Down:40 Hammer on Tire