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Monday 07/07/2014

Skills: 1) Superset of Double-unders and Rope Pullups/Fat Bar Pullups (15:00) Perform 4 Rounds of the following: a) Double-Unders: Achieve 35 reps/attempts and move on. Go for unbroken b) Perfom Max-Effort set of Pullups on the Rope (1st and 3rd Set), Fat Bar Pull-ups (2nd and 4th Set) *Not climbing rope today. Just overhand pullups […]

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Thursday 07/03/2014

Skill/Strength: 4 working sets of 8-12 Ring Rows/Strict Pull-ups ** Perform Strict Pull-ups if you can do more than 12 unbroken ** Ring Rows: try to maintain a position as parallel to the ground as possible(using boxes or plates is an option)   Work: AMRAP 14 minutes 14 American KB Swings 53/35 14 Burpees 14 […]

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Friday 06/27/2014

Work:  Find Max Height Box Jump *Stack plates, two stacks(guys/gals); just continue stacking plates until everyone finds 1RM   WoD:  “Annie” 50-40-30-20-10 Double-Unders/Sit-ups Cool down: Tabata planks Tweet

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Thursday 06/26/2014

Work: 5 x 3 Tall Snatch…. – Pull the bar to high hang(at your waist), violently shrug shoulders and pull under the bar into a squat snatch, hold the bottom of the snatch for 3 seconds, then stand to full extension **Start with barbell for 1-2 practice sets, then add weight for 5 working sets; […]

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