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Friday 10/18/13

Work: Good Mornings 3×10 with PVC SDHP with Kettlebell 3×10 Work up to your highest Box Jump – record score WOD: Yay Tabatas! 1) Air Squat 2) Butterfly kicks 3) Kettlebell Swings (44#/26#) 4) Ice Skater *1min break in between each workout. Keep moving…. Cool Down: Roll-out & Mobilize Hips for 5min – high anterior […]

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Thursday 10/17/13

Work: a) Run 1 mile b) Practice Turkish Get-ups for 4:00 WOD: 9:00 AMRAP 8 Turkish Get-ups, 16 Box Jumps, 24 sit-ups   Cool Down: Row 1000m or Run 800m   Tweet

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Wednesday 10/16/13

Work: a) Weighted Pullups – 7 rounds – 2-5 reps *Hold dumbell, plate, or med ball between your feet. b) One and a Quarter Squats – 7 rounds, 5 reps each WOD: Partner Row – Complete as many 100m rows as a team in 15min. *teams of 2,3,4 acceptable *If you’re solo, row 100m with […]

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Tuesday 10/15/13

Work: a) Split Jerk 5×5 (60-70%) Work on Technique – PVC, Bar, or less than 60% b) Row 1000m for time – record score WOD: 10,9,8,7,6,5,4,3,2,1, of Ring/Bar Dips + 30”/24” Box Jump (7:00 time cap)   Cool Down: GHD 3×10 reps   Tweet

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