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Tuesday 03/11/14

Oly: (20:00) Clean & Jerk “3’s” Moderate loads, work on Speed and Footwork. Warm-up on rower Test:  500m row – 2 attempts *Rest 3:00+ btw set   Tweet

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Category: WOD
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Monday 03/10/14

Strength: Front squat – 5×3 @ 80% WOD: a) Burpees :30/:30 for 8 rounds b) Rower :30/:30 for 8 rounds   Tweet

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Thursday 03/06/14

Gymnastics Day: Handstands Durability: 2 rounds (25:00) 25x Hollow Body Rocks 5:00 Airdyne or Rower 25x Ring Pushups 5:00 Airdyne or Rower 25x Hollow Body Rocks   Tweet

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Category: WOD
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Tuesday 03/04/14

Skill a): 3x Max Effort Deadlift @ Bodyweight Skill b): 3x Max Effort Unbroken Wall-balls (20/14)   WOD: 5 rounds for time (15:00 cap) 10x BW Deadlift 20x Wall Balls Tweet

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