Posts

WOD 3/12/11

Warm Up- Coaches Choice Squat- 5/4/3/2/1 @ 60-85%1RM- 1 minute rest between rounds Annie- 50/40/30/20/10 RFT of: Double Unders/ Sit Ups Tabata Undulating Rope

LOE 7/2/10

LOE 7/2/10 Warm UP- Dynamic and Static Flexibility Rope 3 minutes 5 each X 3 rounds for 20 meters K.B. Waiters Walk- (M;16kg/F;8kg) 30 WallBall- (M;20lbs/F;12lbs) Bar Farmers Walk - (M;75lbs/F;45lbs each bar) Rope 3 minutes 30 seconds…

LOE 6/13/10

Flip'n good time Warm UP- Dynamic and Static Flexibility Jump Rope 3 minutes Alternating Ladder- Dead Lift 10-1 /K.B. Thruster 1-10 Jump Rope 3 minutes Circuit- 30 seconds each X 4 Rounds Row Erg/Tire Flip/Undulating Rope/Land Mine Jump…