April 30, 2016

Super Saturday Fun! Woohoo! 4 minutes per station: 1 min Rest & rotate. *Do as many rounds at each station as possible 1.  Balance Board Squat x 10 SB ham curls x 10 2.  Agility ladder x 5 (down & back) Sled Row & Push x 2 3.  Duck under + box jumps x 4  +...

April 29, 2016

Row Intervals Warm up Row 5 min 4 Rounds: Run 400m Weighted Bear Crawl – down Hanging L-hold x max time Ground 2 Overhead x 20 Weighted Bear Crawl- back Row 400m  ...

April 29, 2016

1. Sumo Deadlift:  work up to a heavy double 2 x max reps @ 90% of heavy double   2. WOD “Fran” 21-15-9 Thrusters (95/65) Pullups

April 28, 2016

1. Clean & Jerk:  work up to a heavy double   2. Plyo’s 4 rounds: Broad Jumps x 4 SL side+side cone hops x 4+4   3.  3 Rounds: Prowler – down+back Plate abs x 20 Twists x 20 Weighted hypers x...

April 27, 2016

1. Snatch balance: work up to a heavy double  2.  WOD How many rounds/reps can you complete in 20:00? 400 M run 10 toes-to-bar 10 overhead squats (95/65)