Tuesday, June 2nd, 2015
Group warm up: crossover symmetry (iron scap side) WOD: “Bowen” 3 rounds for time of:Run 800 meters7 deadlifts (275/185)10 burpee pull-ups14 single arm kettlebell thrusters (53/35)(7 each arm)20 box jumps (24/20) Cool Down: foam roller Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the […]
Monday, June 1st, 2015
WOD: for time2 rounds of: 10 overhead squats (95/65) 10 chest-to-bar pull-ups2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Cool down: As group OTM alt. for 10 min:10 med ball knee strikes(12/10)10 v ups
Friday, May 29th, 2015
10 Minutes alternating Minutes5 Ring Dips10 Ring Rows WOD4 rounds for time of:50-foot overhead walking lunge (135/95)25 GHD sit-ups or weighted sit ups(30/20) Cool Down2 – 3 x6 Inchworm Pushups6 Spiderman lunges