October 2017

(Mental Toughness / Glycolytic)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 WB, Ball mash as needed WOD 5 Rounds of a 4 min AMRAP of:500 Meter Row Buy inMax WB (20/14) (10/9) in remaining time. *3 minute rest between each set. […]

(Competition / Gymnastics Focus)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 forward lunges / leg, 10 hanging reverse shrugs, 10 sec handstand hold SOD (10 min) 3 x 10 GHD Sit-ups3 x 10 Tubing Back Flies (light tubing) WOD For Time50

(Practice / Lactate Threshold 8-12 min)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 BB OHP, 5 BB front squats… SOD: (18 min) 3 x 6^ Front Squats (65-80+%)3 x 8 Dumbbell Half Kneeling DB Shoulder Press (4/leg) WOD 12 min AMRAP10