Saturday, February 7, 2015
Endurance: 1000 M Row for time WODTeams of 2AMRAP 2030 Thrusters (115/80)30 Box Jumps (20 in)30 Kettlebell Swings (70/53)30 Chest to Bar Pull-Ups *Split Reps as Needed* Cool Down: 30 Situps20 Lunges10 Pushups
Friday, February 6, 2015
Strength/Skill: Alternating min 10 min 7 Pull-ups 7 Ring Dips WOD3 Rounds30 Calorie Row15 Deadlifts (225/155)30 Wallballs (20/14) Cool Down: 30 Sit-ups
Thursday, February 5, 2015
Conditioning: EMOM 10:Odd: 17/12 Calorie RowEven: 10 Unbroken Cleans – you choose the weight WODAMRAP 1210 Burpees25 Double Unders Cool Down:2 Rounds10 GHD Situps10 Back Extensions
Wednesday, February 4, 2015
Strength: Spend 10 Minutes building up weight and working on form for wod lifts WOD EMOM for as long as possible3 Power Cleans3 Front Squats3 Jerks(155/105)*If you complete 10 Rounds, add one rep to each movement for each additional minute. (min 11 = 4 PC + 4 FS + 4 PJ, min 12 = 5 […]
Tuesday, February 3, 2015
Strength/Endurance: Alternating Minutes 10 Minute10 Thrusters (75/55)10 SDHP (75/55) WOD 3 Rounds30 Wall Balls (20/14)30 Box Jumps (24/24) Cool Down: Mobility