Wednesday, August 5th, 2015
Activation: crossover symmetry Iron scap WOD: Complete as many reps as possible in 8 minutes of:Shoulder presses (95/75)Each time you break, perform 50 double-unders Rest 4 minutes Then, complete as many reps as possible in 8 minutes of:Hang power cleans (135/95)Each time you break, perform 30 squats Cool down: 250m kb over head […]
Tuesday, August 4th, 2015
WOD: 10 100-meter sprints Rest 1 min between efforts. Then, ALT. Tabata for 8 min of Russian twist (no weight/ have to keep feet up whole time duration) Knee to elbow crunch Cool down: Foam roll and stretch ( hammies, calves, quads)
Monday, August 3rd, 2015
Skill: Alt. EMOM for 8 min: 8 burpee box jump overs :20 sec L Sit :10 sec rest/:20 sec L Sit :10 sec rest WOD: Jackie For time:1,000-meter row45-lb. thrusters, 50 reps30 pull-ups Cool down: 30 Hollow body rocks
Saturday, August 1st, 2015
Off site WOD: Join us at Bear creek lake park for some swim/paddle board fun!! Time: 10:30 am What to bring: swim suit, sun screen, towel, water, healthy snack(good time for a Fuel for fire) Info: 15600 w. morrison rd, lakewood,CO 80228 Meet at the swim beach big soda lake. Paddle board rental is $20 for […]