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Thursday 04/10/14

Gymnastics Rings: Perform 3 rounds, work with your partners and rest as necessary 8+ Ring Row 8+ MU Transition 8+ Support Holds to negative dips (Hold support position then lower slowly to a resting dip – either fall + restart or push back to Support position) Toes-to-Bar: Perform 3 rounds of 15 Wall Walks: Perform […]

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Wednesday 04/09/2014

Strength: a) Deadlift Build up to a “PERFECT HEAVY 5” – 3×5+ b) Strict Pullups: Perform increasing sets – 1,2,3,4,5_ until Failure. When Failed, perform 2 more sets. Attempting to beat last score *Use minimum bands on this day *go for weighted pullups for RX+ (keep the weight the same) WOD: Run 2miles for time […]

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Tuesday 04/08/2014

WOD #1: 1:00/1:00 for 8:00 Push-ups (vary hands as necessary) Overhead Squat (PVC, Bar+) Strength: (8:00) Strict Press 3×5 WOD #2: 2000m Row for Time Tweet

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Monday 04/07/14

“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a […]

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