Comments: 0
Category: Hero
Read More

Friday 01/10/14

Hero WOD:  “DG” Complete as many rounds as possible in 10 minutes of: 8 Toes-to-bar 35 pound Dumbbell thruster, 8 reps 35 pound Dumbbell walking lunge, 12 steps U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August […]

Comments: 0
Category: WOD
Read More

Thursday 01/09/14

Skill a) 12:00 Snatch – PVC drills or Bar. No loading today Bergener > Power Snatch + OHS > Squat Snatch   Skill b) 8:00 2-KB Overhead squat *Use a 10# plate if you’re lacking mobility to achieve a full squat. WOD: 6 Rounds for Time: 3x Deadlift (275/155#) 7x Push-press (115/75#)   Cool Down: […]

Comments: 0
Category: WOD
Read More

Wednesday 01/08/14

Skill: (30:00) a) Practice Kettlebell Snatches – Consistency, then load b) Complete 100 Perfect pushups c) Complete 10 Rope climbs Test: Airdyne 100 calories as fast as possible Durability: a) Row 1000m b) 35 Ball Slams c) 100 Sledghammer Strikes d) Farmer Carry – 4 laps around gym. Men 53#, women 35#     Tweet

Social Widgets powered by AB-WebLog.com.