Thursday December 4, 2014
Strength: Front Squats – work up to a heavy set of 5 WOD40-30-20-10Wall Balls (20/14)KB Swings (53/35)
Wednesday December 3, 2014
Strength/Skill: 15 Minutes to establish a heavy set of – Power Snatch + Squat Snatch WOD30 Power Snatches at 70% of the Snatch ComplexEvery time you drop the bar, complete 2 Muscle ups (Or 6 Pullups & 6 Dips)
Tuesday December 2, 2014
Skill: EMOM 10 Alternating – 50 Double Unders and 10 Ring Rows WOD3 Parts:A. 15-12-9 Burpee Facing Box Jump Overs, 24/20150m Run after every roundREST 3 Minutes after completing all of A B. 12-9-6 Burpee Facing Box Jump Overs, 24/20150m Run after every roundREST 3 Minutes after completing all of B C. 9-6-3 Burpee Facing […]
Monday December 1, 2014
Happy December everyone!!! Strength: Pullup/Dip Complex (6 grips, 5 reps each) WOD3 RoundsRow 500m12 Thrusters (95/65)21 T2B
Sunday, November 30th OPEN GYM
11 AM – 12:30 PM Come make up a wod you missed or test yourself with a benchmark wod. Time to do some extra lifting or work on skills!