June 30, 2015

Row Intervals Row 4 min rest Tabata: Air Squats rest Row 4 min Tabata: Pushups rest Row 4 min rest Tabata: Lunges rest Row 4 min Tabata: Sit-ups Cheers! You did...

June 30, 2015

1. Front squat: work up to a heavy double *12:00 cap* 2. WOD How fast can you complete 21-15-9? Front squat @ 60% of heavy double Sit-ups 3. Plyos 4 rounds of… SL broad jumps X3+3 Box jumps X3 (for height) Front+back cone hops...

June 29, 2015

1. Snatch: work up to a heavy single *12:00 cap* 2. WOD 7 rounds for load and time: Hang snatch X1 @ 70% of heavy single Double-unders X 30 3. 3 giant sets: 90/90 band ext rotation X10 SL glute bridge X10+10 Front raise...

June 27, 2015

Circuit Saturday!!! Row 500 m 2 Rounds: Bear crawl —>down & back Crab walk —> down & back Wheelbarrow w/ sliders —> down & back Over- Under x 6  (through rig) 2 Rounds: Prowler  —> down & back L-hold x 2 sec x 10...

June 26, 2015

1. WOD How fast can you complete 6 rounds? 400 M run with 45/35# plate 12 pushups 12 box jumps (24/20) 12 ground-to-overhead (45/35) Post time to comments: