Tuesday July 1, 2014

Main – WODWarm-up”Animals CFP version” Donkey kicks Duck Hops Bear Crawl Inchworm push-ups (6)Strength/SkillMetcon (4 Rounds for time)Row 4x500m rest 1:1Metcon (AMRAP – Rounds and Reps)10 minute AMRAP: 15 Wall Balls (20/14) 30...

Monday 6-30-214

Main – WODWarm-up400M Run **Sprint the last 200m** (Esposito’s Door ) 8 Min EMOM 2 X Russian Twist (20/14) Air Squats Double Unders 45′ Shuttle RunWeightliftingPower Clean + Split Jerk (Add Weight Each Set 7 x 1)MetconMetcon (Time)WOD:21 Back Squats...

Saturday 6.28.14

Main – WODWarm-upRowling (No Measure)MetconMetcon (Time)400m Run with Med Ball (20/14) 10 Thrusters (115/75) 20 Pull-ups 30 Burpees 40 Med Ball Sit-Ups 50 Med Ball Squats 40 Med Ball Sit-Ups 30 Burpees 20 Pull-ups 10 Thrusters (115/75) 400m Run with Med...

Friday June 27, 2014

Main – WODWarm-up400M Run 10 Air Squats 200M RUn 10 BurpeesStrength/SkillFront Squat (20 Minutes work to 1 Rep Max)MetconMetcon (AMRAP – Reps)12 minute AMRAP 5-10-15-20-25-30….. Kettlebell swings 53/35 In between each set of swings do 5 power cleans...

Thursday, June 26, 2014

Main – WODWarm-up8 Min EMOM: 2x Double Under’s Plank Walking lunge Indoor JogStrength/SkillHang Power Snatch+OHS6x (1+1) work to heaviest setMetconMetcon (Time)30-20-10 Power snatch 95/65 Calorie row