seconds

Wednesday 6.10.2015

wodSTRENGTH5RM Close Grip Bench

CONDITIONING 10 Rounds (Partners alternate rounds): 90 seconds 250m/200m Row ME Pull-Ups *Score is Pull-Ups

Finisher 3 x 15 Barbell Seated Clean and Press 45/35 3 x ME Ring Push Up

COMPETITION 3 Rounds: 10 HSPUs 5 Muscle Ups

4 x 25 Band Pull Aparts

Monday 3.9.2015

wodSTRENGTHA. 9 x 3 Bench Press (Close, middle, wide) @ 75% B. 3 x ME Ring Push Ups

CONDITIONING 3 Rounds: 600m Run 30 DB Push Press 40/20

Finisher 5 min Total Rotating Plank (Rotate every 30 sec)

 

Thursday 2.5.2015

wodSTRENGTH2000m Row for Time

CONDITIONING 20 min EMOM: EVEN- 30 sec Hang Power Clean 95/65 ODD- 30 Double Unders

Finisher Tabata Sit-Ups

Sunday 1.25.2015

wod CONDITIONING 5 Rounds 30 sec on/off: Burpee (Touch Pull Up Bar) Suicide Side Shuffle Suicide Back Pedal Plank Hold

Thursday 12.18.2014

wodCONDITIONING5 Rounds: 20 sec On/40 sec Off Mountain Climbers Row for Calories Suicide Side Shuffle Burpee Broad Jump Double Unders

Tuesday 11.4.2014

wodSTRENGTH20 min to find 1rm Hang Clean

CONDITIONING 8 min AMRAP: 5 Cleans 135/95 10 Burpees over the bar

Finisher 50 V-Ups

COMPETITION 8 x 2 Clean Pulls 105% 5 x 30 sec Airdyne Sprint