(Competition / Lactate Threshold 8-12 min)Warm-up (15 min) SOD 3 ascending sets of: (15 min)10 Ring Dips AND 5 High Box Jumps WOD 2 Rounds for Time:8 Back Squats (225/155)400m Run8 Back Squats (225/155)150 Double Unders (250 singles)
Wednesday January 4, 2017 Read More »
(Practice / Metabolic Conditioning)Warm-up (15 min) SOD 6 min EMOMOdd min: Turkish Get Up 1 / side (wt = athletes choice)Even Min: 6 pole total Farmers Carry (DB or KB in each hand: wt = athletes choice) WOD 25 min AMRAP500m Row40 Palm-Release Push-ups30 Goblet squats (53/35)20 Toes To Bar10 HSPU
Tuesday January 3, 2017 Read More »
(Practice / Phosphogenic 1-10 sec bursts)Warm-up (15 min)… SOD Front Squats 3 x 10^ AND Back to Pole Tubing (lighter) Shoulder Press 3 x 15 (20 min) WOD In 10 minutes, build to a heavy: Deadlift > Hang Clean (squat or power) > Jerk (push or split)
Monday January 2, 2017 Read More »
