Monday June 17, 2013
This was a big weekend…Congrats to all those who participated in the Legends Competition in Colorado Springs…and a special congrats to Bekka who placed 3rd in the Women’s division and Staci M who placed 2nd in the Master’s Womens division. Staci Meredith – 2nd Place Masters Womens Bekka McCoy – 3rd Place WomensWe’ll be doing […]
Saturday June 15, 2013
Partner WOD Run 400m (together)50 Burpees50 KB Snatch (53/35)50 Box Jumps (30/24)100 Partner Wall Balls (20/14) (each partner must squat together every time)200 Double Unders **Break up exercises as needed, except for the run and wall balls
Friday June 14, 2013
Strength: Back Squats – Every 2 minutes for 10 minutes perform 3 Back Squats @ 85% WOD5 Rounds:5 Burpee Bar Muscle Ups (Mod – 5x 1 burpee + 2 pullups)10 Overhead Squats (135/95) **15 minute cut off Cool Down:400m slow-paced row
Thursday June 13, 2013
Strength/Skill: Hang Power Snatch – work up to about a 2 rep max; 2 HPS EMOM for 7 minutes WOD12 minute AMRAP10 Ball Slams (50/30)Run 100m with Slam Ball (50m forward, 50m backward)10 Hand-Release Pushups Cool Down:4 Rounds each Tabata Alternating Hollow Body Holds and Superman Holds(4 minute total)