TUESDAY WOD 9/30/14

Posted by on Sep 29, 2014 in WOD

TUESDAY WOD 3 Rounds 200m Run 10 Thrusters (115/75) 200m Run 10 Push Press (115/75) 200m Run 10 Front Squat (115/75) … THEN Strength 3 Rounds 3 Heavy Thrusters MR Toes 2 Bar (Work on kipping with trainer) Endurance 2 Rounds 800m Row Rest 3 Minutes between...

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THURSDAY WOD 9/25/14

Posted by on Sep 24, 2014 in WOD

THURSDAY WOD 10 Minute AMRAP 10 Wall Balls (20/14) 5 Squat Clean (115/75) 5 Bar Facing Burpees… THEN Strength 4 Rounds 3 Front Squat (Heavy) 15 Ring Push Ups Endurance 200m Run 100 Double Unders 400m Run 50 Double Unders 800m Run

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WEDNESDAY WOD 9/24/14

Posted by on Sep 23, 2014 in Nutrition

WEDNESDAY WOD 5 Rounds 200m Run 15 Power Snatch (75/55) 15 Toes 2 Bar THEN Strength … 3 Rounds 3 Hang Squat Snatch (work on form with a trainer) Then Work on Handstand walks or handstand holds Endurance 800m Row 15 GHD Sit Ups 400m Row 20 GHD Sit Ups 200m Row 25 GHD Sit...

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TUESDAY WOD 9/23/14

Posted by on Sep 22, 2014 in Nutrition

TUESDAY WOD 15 Minute AMRAP 10 Overhead Squat (135/95) 15 Ring Dips 20 Box Jumps… 25 Ab Mat Sit Ups THEN Strength 3 Rounds 3 Overhead Squat 5 Front Squat (Same Weight) 5 Weighted Dips Endurance 1 Mile Run

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MONDAY WOD 9/22/14

Posted by on Sep 21, 2014 in WOD

MONDAY WOD “Helen” 3 Rounds 400m Run 21 KB Swings (53/35) 12 Pull Ups THEN Strength 3 Rounds MaxReps GHD Sit Ups MaxReps Pull Ups Endurance 4 Rounds 100m Sled Pull 20 Half Moons

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