Tuesday June 18, 2013
Strength: 5×3 Squat Snatch at 85% WODLegends Comp WOD #1 You will do this WOD 3 times, starting at the beginning each time. Time intervals are:90 Seconds, 30 seconds rest, 3 minutes, 1 minute rest, the for time. Record your total reps for the first 2 times and total time for the last round.10 Power […]
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