Friday 03092018

Warmup Core – x5 10 vsnaps 10 side vups 10 scissors 10 Spider-Man plank 20 min Skill work WOD Row 250 meters Row 500 meters Row 800 meters Row 500 meters Row 250 meters Rest 1 minute between...

Wednesday 06072017

Group warmup Core – x3 10 vsnaps 10 vtucks 10 sit-ups Barbell conditioning for time: 10 shoulder to oh 95/65 8 shoulder to oh 115/85 6 shoulder to oh 135/105 4 shoulder to oh 155/115 2 shoulder to oh 185/125 Rx+ – 135/95 155/105 185/125 205/145 225/165 Wod...

Tuesday 06062017

Core x3 10 barbell good mornings 10 kb sit-ups ( 10 min mobility)Strength – Deadlifts 5-4-5-4-5Wod12 min AMRAP Run 200 m8 toes to bar 4 bar muscle...

Monday 06052017

Group warmup Core – x3 10 back extensions 10 plank hip touches Strength Emom 10 min 1 snatch pull 1 snatch Wod 20 min cap 30 1arm over head lunge 50/35 100 double unders 50 wallballs 20/14 10 rope climbs 100 double unders 50 wallballs 20/1430 1 arm overhead...