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Tuesday 09/03/13 WOD

Skill:  Front Squat 5×5 Floor Press 5×5 *1-2 Warm-up sets. Increase Weight each round. Max effort on 5th set.   WOD Tabata KB Swing Tabata SDHP   Cool Down 2×10-15reps on GHD 2:00 in your deep squat Tweet

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WOD Labor Day Chipper

Labor Day Chipper for Monday 9/1/13 Run 1mile 100m Barbell Carry (135#/95#) 25 burpees 30 situps 35 Wallballs (20/14#) 50x KB Swings   For Time (35 minute max) Tweet

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Friday 01/03/2014

Gymnastics: 7:00 Handstand Pushup Practice. Try for max effort on a single round. 7:00 Bar kipping Practice – Work your kip without bands. Active Shoulders, tight midline, knees, feet 7:00 Rings Dips or Static Holds 7:00 Parallette Passthroughs 7:00 Perfect Pushups   WOD: Death By Burpees (starting at minute 5) *EMOM increasing by 1 rep. […]

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