Monday, June 23rd
OTM 10 MinutesSwing: 12 (#124/#88 – heavy) WOD Row: 1000M Then 5 Rounds25 Pull Ups 7 Push Jerk (#135/#85) Cool Down:3 Rounds15 GHD Sit-up15 GHD H&B Ext
Saturday June 21, 2014
Class at 10AM!Extra training at 11AM Strength: Alternating OTM for 10 min Even: 2 Fronts SquatsOdd: 10 Ball Slams (50/30) WOD30 HSPURun 250m30 Pull Up C2BRun 250m30 Hand Release Push UpsRun 250m Cool Down500m Row
Friday June 20, 2014
Strength: OT :45sec for 9 minutes 1 Split Jerk WOD 5 Rounds 7 Deadlifts (225/155) 10 Bar facing burpees Rest 1 min Then 100 Double Unders for Time Cool Down: 2 Rounds 5 strict T2B 10 GHD Back Extensions
Thursday June 19, 2014
Conditioning: 4x400m Run Rest 1min WOD Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min Rotate immediately to the next station every 1 min, the clock does not […]