Wednesday, 8-27-14

WOD: 3 Min AMRAP 400m run 10 HSPU 20 Burpee 30 Pistols 40 Box Jump 50 Pushup rest 1 minute 6 Min AMRAP 400m run 10 HSPU 20 Burpee 30 Pistols 40 Box Jump 50 Pushup rest 1 minute 9 Min AMRAP 400m [...]

Monday, 8-25-14

Strength: Back squat  7×2 WOD:15 minute AMRAP 1,2,3,4,5,6  etc…. Backsquat 135/9510,20,30,40,50,60 etc….. Double Unders rest 1 min 3 minute AMRAP air squats Nectar of the Wods

Wednesday, 8-20-14

Skill : Ring Dip 2x Strict ME2x Kipping MEDouble Under Review WOD: Chipper Wednesday!! For time 400m run 60 OH plate Lunges (total) 45/25 30 Ring Dips 400m run 60 wall balls 30 Push ups(hand [...]

Tuesday, 8-19-14

Strength : Front Squat 12 min to establish heavy 3x 10 Min EMOM from ground 3x FS WOD : Tabata (12 rounds) Front Squat 115/75 Bar Hop burpee Rest 2 min Superman Hollow Body

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