Dumbbell Complex: Deadlift Power Clean Front Squat Push Press Thruster 4 Rounds: 7 x Dumbbell Complex 300m Run
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WOD: Thursday, September 2nd
by Justin on 02. Sep, 2010 in WOD
Warm-up: Foam Rolling and Dynamic Mobility work. AMRAP in 20 Minutes 10 Left Arm DB Power Snatches 10 Right Arm DB Power Snatches 10 Good Mornings 10 Box Jumps 10 Knees to Elbows
WOD: Wednesday, September 1st
by Justin on 01. Sep, 2010 in WOD
Strength: Deadlift 3, 3, 3 Conditioning: 5 Rounds 5 Deadlifts (65% of 3RM) 10 Burpees Announcement #1: 7:00pm Running workout tonight Announcement #2: Labor Day Schedule. 9:00am & 10:00am only
WOD: Tuesday, August 31st
by Justin on 31. Aug, 2010 in WOD
Skill Work: Kipping Pull-ups WOD: AMRAP in 15 Minutes 5 Pull-ups 7 DB Power Cleans 9 Push-ups
WOD: Monday, August 30th
by Justin on 30. Aug, 2010 in WOD
Strength: Press 3, 3, 3 Conditioning: 4 Rounds 1 Minute Row (Calories) 1 Minute Kettlebell Swings 1 Minute Squat 1 Minute Knees to Elbows 1 Minute Rest
WOD: Friday, August 27th
by Justin on 27. Aug, 2010 in WOD
Buy In: 500m Row (all out sprint) WOD: Every Minute on the Minute for 15 Minutes 2 x Power Snatch Cash Out: 2 x Max Ring Dips/Holds
WOD: Thursday, August 26th
by Justin on 26. Aug, 2010 in WOD
Strength: Overhead Squat 3, 3, 3 Conditioning: 10,9,8,7,6,5,4,3,2,1 Pull-up Goblet Squat KB Swing
WOD: Wednesday, August 25th
by Justin on 25. Aug, 2010 in WOD
Strength: Push Press 5, 5, 5 Conditioning: AMRAP in 15 Minutes 10 Pull-Ups 10 Left Arm KB Swings 10 DB Push Presses 10 Right Arm KB Swings Announcement: If you want to get started a week early, there will be a 7pm running session tonight.
WOD: Tuesday, August 24th
by Justin on 24. Aug, 2010 in WOD
5 rounds for time: 7 Deadlifts 5 Hang Power Cleans 3 Push Jerks Use the same weight for all movements.
WOD: Monday, August 23rd
by Justin on 23. Aug, 2010 in WOD
Strength: Back Squat 3 x 5 Conditioning: 2 Rounds 15 Front Squats 400m Run 10 Box Jumps
