Tag Archive for: Work out
WOD 1/2/14
8 Minutes of Shoulder/Wrist/Elbow/OH/Hip/Back Mobility
A- WU- 500M Row + 2 RNFT of: 10 Each Squat/Press/DeadLift (45/35)/Burpee -7 Minute Cap
B- Power Clean + 2 Jerk- 18 Minutes To A Heavy Single
C- Front Squat- 18 Minutes To A Heavy…
WOD 6/22/14
8 Minutes of Shoulder/Wrist/Hip/Ankle/Back Mobility
A- WU- 10 Minute "Indian" Group Run
B- 7 Rounds of: 30/30 Jingle Jangles
C- Death By Burpee-
Notes: Perform 1 Burpee the 1st Minute, 2 the second Minute; continue in this fashion…
WOD 1/9/14
8 Minutes of Hip/Ankle/Lumbar/Rack Mobility
A- WU- For Time- 30 Thruster (45/75)/30 HP Clean/250M Row -9 Minute Cap
B- Clean & Jerk- 15 Minutes To A Heavy Single
C- 7 Minute AMRAP of: 7 Power Clean (135/95)/7 K2E
D- Tabata-…
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…