fast

Friday 5.29.2015

wodSTRENGTHA. 15 min to find 3RM Back Squat B. Deadlift 8 x 1 @ 50% (FAST)

CONDITIONING 3 Rounds: 15 Thrusters 95/65 12 Burpees

Finisher 2 x ME Barbell Roll Out

COMPETITION 5 Rounds: 8 Pistols (4 per side) 8 Box Jumps 30/24

Wednesday 5.27.2015

wodSTRENGTHA. 10 x 3 Split Jerk @ 60% B. 100 Face Pulls

CONDITIONING 5 Rounds: 200m Run 10 Pull-Ups 40 Double Unders

Finisher 3 x ME Strict T2B

COMPETITION 20 HSPU for Time Tabata Airdyne

Wednesday 10.8.2014

wodSTRENGTHA. 1 RM Push Press B. 2 x ME Kipping Pull-ups

CONDITIONING 12 Min for Reps: 1 Min On/30 sec Off Ring Dips Row For Calories HR Pushups

Finisher 3 x 10 Reverse Ring Flye

COMPETITION 3 x 5 Rope Climb (work on really fast sets of 5)