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Friday 10/11/13

Work, Part A: 2 parts, alternate between Deadlift 7×2 Static Holds 7 sets *Shoot for 15-30 seconds on the hold and get better or even each round   Work, Part B: *Best Efforts* – perform the following for max effort and record your score 3 sets of Pushups 3 sets of Pullups *Pushups are not […]

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Thursday 10/10/13

Work: 2 parts, alternate between Front Squat 7×2 Row 7×10 Calories *Big Full Pulls on the 10 calorie row. *Work as a team, if the rowers are full, do another front squat set then get a row in. Make sure you get 7 sets in each. Help your partner and get on and off the […]

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Wednesday 10/09/13

Skill: Kettlebell Complex, 3 rounds, 3 sets each KB Swing 3x :60/:30 KB Snatch 3x :60/:30 KB Clean and Jerk 3x :60/:30 WOD: 6 Rounds for Time: 300m Parking Lot Run 15x Overhead Lunges (45#/35#) -Your choice of a bar or Bumper Overhead- (15:00 time cap) Cool Down: Couch Stretch 2:00 Leg Tweet

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Tuesday 10/08/13

Work: 2 parts a) Push Press 3×5 b) Med ball Cleans 3×15 WOD: 14:00 AMRAP: 3,6,9,12,18+ rep scheme of: Burpee-over-Bar + Thrusters *Burpee is performed then athlete jumps over the barbell before starting the next burpee. Cool Down: Shoulder Mobility with Bands   Tweet

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