Thursday08092018

Warmup – Core – 4 min plank Strength – 4-4-4-4-4 Front squats ( down, halfway up, down up ) Wod 18 min cap 30 deficit hspu 3’/4’ 40 toes to bar 50 boxjumps over 20/24 60 bar facing...

Wednesday 08082018

Warmup – Core – 100 Russian twists 25 ttb 100 Russian twists Strength – 15 min Work to a heavy power clean Wod 4 Rounds for time of: 600m run (100m past grate ) 10 Power Cleans 75% of...

Friday 08032018

Warmup – Strength – Skills – Progressions x3 1.hold 10 sec on wall 2.10 sec shifting back n forth 3. 10 sec shoulder taps Then … Handstand walks/ bear crawls 200 ft WOD 2 rds FOR TIME: Row 1000, 10 Push press holding both alternating arms)50lbs...

Wednesday 08012018

Warmup – Stretch Hero Wod 30 min cap 8 ROUNDS FOR TIME 13 DEADLIFTS (185LB/125LB) 17 WALL BALLS (20LB/14LB) 400M RUN There’s some symbolism here: THE SAMAN HERO WOD WILL INCLUDE RUNNING 3.2 KILOMETERS — THE DISTANCE THE BOYS AND THEIR COACHES WERE INTO THE CAVE....