shuttle sprint

Wednesday 6.24.2015

wodSTRENGTH12 x 3 Floor Press Wide/Middle/Close Grip @ 60%

CONDITIONING 8 min AMRAP: 20m Shuttle Sprint CTB Pull-Up HR Push Up 20/2/2, 40/4/4, 60/6/6…

Finisher 3 x 30 sec DB Fold Ins 3 x 10 V-Ups

COMPETITION 3 x 10 Barbell Row 2 x ME Push Up

Monday 5.18.2015

wodSTRENGTHA. 5 RM Sumo Deadlift B. 3 x 10 DB Bulgarian Split Squat

CONDITIONING For Time: 1-8 Front Squat 135/95 20m Shuttle Sprint

Finisher 3 x ME Plank 

COMPETITION 3 x 6 Heavy Romanian Deadlift 3 x 75’ Dogsled Push  

Sunday 2.22.2015

wodCONDITIONING15 min AMRAP: 20 Med Ball Clean 20/14 200m Shuttle Sprint

Wednesday 1.14.2015

wodSTRENGTHA. 1RM Front Squat  B. 3 x 10 Lateral Step Ups (per side)

CONDITIONING For Time: 50 Russian KB Swing 200m Shuttle Sprint 40 Russian KB Swing 160m Shuttle Sprint 30 Russian KB Swing 120m Shuttle Sprint 20 Russian KB Swing 100m Shuttle Sprint

Finisher 3 x 12 Back Ext w/ Barbell

COMPETITION 3 x 20 Reverse Hyper 4 x 50’ Reverse Sled Drag

Thursday 10.2.2014

wodSTRENGTH12 Min EMOM: Hang Clean + Hang Clean @ 70% 

CONDITIONING 10 Min AMRAP: 4 Power Cleans 155/115 80m Shuttle Sprint

Finisher 3 x 30 Situps

Wednesday 7.30.2014

wodSTRENGTH/SKILL10 min EMOM Power Snatch + OHS @ 50%

CONDITIONING 12 min Amrap 20 DB Snatch (10 per side) 40/30 40m Shuttle Sprint

Post Conditioning 100 Steps Walking Lunge

COMPETITION 5 min AMRAP Burpee Muscle Up