Thursday, August 14 2014
2 Rounds of: 2:00 20 Burpee, then max DB Snatch 2:00 Rest 2:00 Run 200, then max Slam Balls 2:00 Rest 2:00 100 DU, then... Read More
Wednesday, August 13 2014
A. Strength Overhead Squat 3-3-3-3-3 B. Wod 20 T2B 20 OHS 20 T2B 30 Front Squats 20 T2B 40 Back Squats 20 T2B ENDURANCE... Read More
Tuesday, August 12 2014
A. Weighted Pull-ups – work up to a heavy 3 RM B. For time: 15 – 12 – 9 Pull-up Box Overs (24/20) Ring Push-up... Read More
Monday, August 11 2014
A. Work up to a heavy Cluster (clean+thruster) B. 3:00 Max Cluster (95/65) 3:00 Max Calorie Row 1:00 REST 2:00 Max Cluster (115/75) 2:00 Max... Read More
Saturday, August 9 2014
20 Wallball(20/14) 10 Burpees 400 Meter Run 20 Wallballs 10 Burpees 200 Meter Run 4 Rope Climbs 200 Meter Run 20 Wallballs 10 Burpees 400... Read More
Friday, August 8 2014
A. Snatch Grip DeadLift – 3 – 3 – 3 (:06 sec return) B. 1:00 Box Jumps (30/24) 1:00 snatch grip DeadLift (form) 2:00 Box... Read More
Thursday, August 7 2014
“Midline March” 3 Rounds for time of: 25 GHD Sit-ups (mod- 50 ab mat) 50′ Hand Stand Walks (mod- 5 wall walks) 50′ Overhead Walking... Read More
Wednesday, August 6 2014
A. 4 Rounds for time: 400 Meter Run 8 Power Cleans (135/95) 6 Muscle-ups B. NFT – 50 Pistols (alternating legs, working ROM)
Tuesday, August 5 2014
A. Bench Press: 3 – 3 – 3 – 3 – 3 B. 14:00 AMRAP 200 Meter Row 15 Push Ups :30 REST
Monday, August 4, 2014
A. Work up to Back Squat Weight B. 21:00 EMOM Minute 1- 5 Back Squat (60-70% of 1 RM) Minute 2 – :40 Toe-2-Rings Minute... Read More