May 2016

(Competition/Phosphogenic – short bursts) Warm-up (15 min) SOD Bench Press 3 x 10 (65-70%) and Bent-over DB back flies 3 x 15 (20 min) WOD EMOM Alternating Exercises for 15 min Min #1: 20 sec. of Strict Pull-ups OR 20 sec of Chin Over Bar Hold.Min #2: 20 sec. of Box Jumps (24/20)Min #3: 20 […]

(Practice Glycolytic 2-5 min bursts) Warm-up (15 min) SOD Deadlifts – 5 x 3 (85-90%) and BB or DB Bicep curls 3 x 10 WOD 3 Rounds For Time: 200m Run 10 Power Snatches (60-65%)90 sec rest between rounds.