Friday, June 19th, 2015
Speed:10 min EMOM50m Sprint WOD: For time100 burpee pull-ups Ideally, the pull-up bar is 1 foot above your reach. Cool Down:Shoulder Band Mobility
Thursday, June 18th, 2015
Crossover Symmetry:Activation Phase WOD:Workout 15.5 27-21-15-9 reps for time of:Row (calories)Thrusters 95/65 Cool down:3 rounds10 T2B25 DU
Wednesday, June 17th, 2015
Strength: Hang Power Clean 3×3 @ 70%Power Clean 2×3 @ 75%Squat Clean 1×3 @ 80% WOD: 20 min AMRAPRun 400 meters7 muscle-ups (21 & 21 of mod) MU modifications:Level 1 3 Ring Row/3 Ring Dip = 1 MULevel 2 3 Pull up/3 Ring Dip = 1 MULevel 3 3 C2B/3 Ring Dip = 1 MULevel […]
Tuesday, June 16th, 2015
Skill:6 min EMOM6 Burpee Box Jump Over WOD: Buy in…100 sit upsThen…5 rounds10 Ring Pushup10 Pistols Cool Down:Crossover Symmetry- Recovery Phase
Monday, June 15th, 2015
Skill:5 rounds5 Hollow Ball Press (rest as needed between sets) (https://youtu.be/gGO7s7WalKQ) WOD: For timeDumbbell Snatches, 50 reps15-foot rope climbs, 5 ascentsDumbbell Snatches, 40 reps15-foot rope climbs, 4 ascentsDumbbell Snatches, 30 reps15-foot rope climbs, 3 ascentsDumbbell Snatches, 20 reps15-foot rope climbs, 2 ascentsDumbbell Snatches, 10 reps15-foot rope climb, 1 ascent Men: 45# Women: 30# Cool Down:15 In […]