Saturday April 30th 2016
WOD 1000 m row 30 pullups 30 pushups 750 m row 25 pullups 25 pushups 500 m row 20 pullups 20 pushups 250 m row
Friday April 29th 2016
WOD Strength: Snatch, power or squat 3-3-3-3-3 drop the BB after each rep Metcon: 15-12-9-6-3 squat cleans 115/75 bar over burpees
Thursday April 28th 2016
WOD "Kelly" 5 Rounds 400 m run 30 box jumps 24/20 30 wall balls 20/14
Wednesday April 27 2016
WOD Strength: Front Squats 6-6-6-6-6 Metcon: 20 min EMOM 1) 12 T2B 2) 12 HR pushups 3) 12 tough Ring Rows (no pull-ups!!) 4) 12 pushups
Tuesday April 26th 2016
WOD 10 min EMOM: 2-3 kipping HSPU to a deficit Metcon: 15-12-9-6-3 thrusters 95/65 box jumps 24/20 Front bridge: accumulate 5 mins of...
Monday April 25th 2016
WOD Strength: find a 1RM squat clean Metcon: 5 rounds 250 m row 15 burpees 10 pullups 1 min rest
Saturday April 23 2016
WOD Poseidon part 1 1000 m row for time right into part 2 "the wave" 8-6-4-2-4-6-8 clean and jerk box jump overs 24/20 right into 1000m ...
Friday April 22 2016
WOD 5 rounds 20 box jump overs 24/20 20 wall balls 20/14 20 cals on rower 20 KB swings 55/35 20 pushups
Thursday April 21st 2016
WOD Strength: Bench Press 5x5 increase weight each set rest 2 mins Metcon: 5 min AMRAP 9 thrusters 75/55 7 deadlifts 185/125 rest 5 mins...
Wednesday April 20th 2016
WOD Strength: Back Squats 4 tough reps every 2 mins x 5 sets 22x1 tempo 21 min EMOM 1) T2B (10-15 scale accordingly) 2) Pushups (10-20...