Wednesday, 10-1-14

Skill : Muscle Up ProgressionHip OpenersTurn Over ProgressionPull up 3x ME/weightedRing Dip 3x ME/weighted WOD : 12 min AMRAP 4x Muscle Ups(4x Burpees, 8x Pull up, 8x Dips)9x Box Jumps15x Sit-ups [...]

Tuesday, 9-30-14

Strength : Front Squat 7×2 WOD : 3 Rounds 400m run 20 Front Squat 95/55 30 Push Up Almond Butter & Cinnamon Mug Cake What you need: Microwave safe mug 1 1/2 tbsp Almond Butter 1 egg 1 [...]

Thursday, 9-25-14

Skill : Pistols -Candle Stick Pistols -Pistols -Weighted Pistols WOD: 7 Rounds 200m Run 20/15 18 Weighted SitUps 45/25 16 Pistols 12 Ball Slams   This month we are trying something different [...]

Tuesday, 9-23-14

Skill :  Push Ups 3 x 10 weighted pushups 3 ME pushups (scaled) then, 3x coaches count pushups WOD : “Back and Fourth” For Time 20 Pushups 10 Pullup 20 Box Jumps 10 Wall Ball 100 [...]

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