stance

Wednesday 4.29.2015

wodSTRENGTH/SKILLA. 15 min to find 2RM Front Squat w/1 sec hold B. 3 x 10 Sumo Stance Goblet Squat

CONDITIONING 15 min AMRAP: 10 Box Jumps 24/20 10 Wall Balls  20/14 400m Run

Finisher 3 x 10 KB RDL

COMPETITION 30 GHR 100 Banded Leg Curl

Wednesday 2.11.2015

wodSTRENGTHA. 3RM Front Squat B. 3 x 15 Sumo Stance Goblet Squat

CONDITIONING For Time: 800m Run 40 Sumo Deadlifts 185/135 800m Run

Finisher 100 Banded Good Morning

COMPETITION 5 x 50’ Reverse Sled Drag 3 x 8 GHR 3 x 15 Reverse Hyper

Wednesday 1.28.2015

wodSTRENGTHA. 12 x 2 Wide-Stance Back Box Squat @60% B. 3 x 15 Seated Box Jump

CONDITIONING 5 Rounds: 20 Russian KB Swing 20 Wall Ball 20/14

Finisher 3 x 10 Seated Good Morning

COMPETITION 4 x 50’ Dogsled 100 Banded Leg Curl

Monday 1.19.2015

wodSTRENGTHA. 10 x 2 Wide-Stance Box Squat @ 55% B. 3 x 15 Box Jumps

CONDITIONING 15-12-9 Thrusters 95/65 Toe 2 Bar

Finisher 100 Banded Good Morning

COMPETITION 5 min AMRAP: 3 Rope Climb 50’ Dog Sled Push