Comments: 0
Category: WOD
Read More

Thursday 12/19/13

Skill: (30:00 Split Jerk – work up to a heavy Single – Go for a new PR if you feel up to it.   Conditioning: Buy-in  800m Run or Row 800m or 4:00 Airdyne 3 Rounds of: 12 Box Dips 8 Strict Pullups Cash-out – 800m Run or Row 800m or 4:00 Airdyne Tweet

Comments: 2
Category: WOD
Read More

Wednesday 12/18/13

Work: (10:00) 1 Max Effort Strict Pullups 3 laps back/forth of farmer carries inside the box (slow walk) 2 Max Effort of Toes-to-Bar 3 laps back/forth of farmer carries inside the box (slow walk) WOD: For time: 50 KB Swings 24/16kg 30 Wall Balls 50 Bar-touching jumps 40 KB Swings 24/16kg 20 Wall balls 40 […]

Comments: 0
Category: WOD
Read More

Tuesday 12/17/13

Skill/Strength (20:00) Clean 5×3 *Increase Load from Last week WOD: 15min AMRAP of: 30 Overhead BB lunges (30 any leg) *Sub-barbell for Dumbells or Bumper Plate 10 Burpees Cool Down: Hip and Shoulder Mobility (5:00) – Deep squat, perfect stretch, Couch stretch, foam rollers, bands, etc.         Tweet

Comments: 0
Category: WOD
Read More

Monday 12/16/13

Front Squat 1×5 @ 75%, 1×3 @ 85%, 1×1+ 95% Finish with 2×10 Good Mornings with bar   WOD: 5-4-3-2-1 of:   Muscle-ups Clean & Jerk   Tweet

Social Widgets powered by AB-WebLog.com.