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Monday 03/31/14

Skill: a) 5x :30/:30 Sprint Row b) 5:00 Toes-to-Bar @ 7,14,21,28+ c) 5:00 Ring Pushups @ 7,14,21,28+ *Perform as many progressive sets as you can in 5:00. Rest btw sets as necessary Partner WOD: Row 10/10c, Bike 10/10c Row 20/20c, Bike 20/20c Row 30/30c, Bike 30c/30c Then 50 total Toes-to-bar + 50 Burpees (share reps […]

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Thursday 03/27/14

Warm-up – Hit each element 2 times: Lunges Down, Perfect Stretch back  (across the gym) Rope Climb Sledgehammer Dips Durability: 2 Rounds of: 1:00 Work/:15 Transition a) Rower b) Farmer Carries c) Plank – any variety (Switch from hands, to elbows, to side plank as you see fit, just don’t lose your plank position) d) […]

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Wednesday 03/26/14

Strength:  Front Squat 5×3+, Pursue 5# or more past last week WOD: Death By Push-ups = EMOM do 1 pushup for the minute you’re in. 1:00 = 1 pushup 10:00 = 10 push-ups ***After Failure, perform 2-3 push-ups until the last man/woman is out. Finish:  a) Practice Rope Climbs – 3+ attempts b) 2 Rounds of 1:00 […]

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Tuesday 03/24/14

Warm-up: -50 Calories AD or Rower then- 2-3 Rounds of: 2 Laps of Farmer Carries (Men 61#+, Women 44#+) 15 Renegade Rows 15 Ball Slams (use rubber 8-12# balls) WOD:  1) Tabata Rower – Use Concept Interval computer and record to meters rowed *Resting Group perform 40 Goblet Squats 2) 5 rounds of 1:00/1:00 (10:00) […]

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