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Monday 11/3/14

Warm Up: Running Drills 2-3 minutes 100 DU’s/Attempts/singles GHD back extensions  2×10 Foam Roll / Focus on lower back and hamstrings   Skill: Dead Lift 2,2,2,2,2 (85%+)  Do not compromise lumbar curve for weight   WOD: On a 15:00 Clock Row 2,000 M Then follow the ladder as far as possible with remaining time 1,2,3,4,5,……… […]

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Thursday 10/09/14

Strength: Back Squat 1×3 @ 80%, 1×3 @ 85%, 1×3 @ 90%   Wall Ball Sit-up, 4 sets of 10   WOD: 3:00 AMRAP 2xKB Clean & Jerk (44/26#) Rest 2:00 3:00 AMRAP Burpees Rest 2:00 3:00 AMRAP Burpees Rest 2:00   Row or Bike 100 Calories

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7/24/2014

FIGHT GONE BAD Wall balls 20/14 SDLHP 75/55 Box Jump 22” Push Press 75/55 Row for Calories

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Thursday 01/30/14

(25:00)  Superset Heavy Thruster of 3 reps + Weighted Pullups of 3 reps   Test: Max Unbroken 115/95# Thrusters *Unbroken means NO rest. Set is over when the athlete stops in the rack, squat, or overhead position.   Cool down: Airdyne or row 30 calories + foam rolling

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