Tuesday, October 18, 2016
Run 1 mile OPEN WOD 16.3 AMRAP 7 10 Snatches 3 BMU
Monday, October 17, 2016
1RM Back Squat OPEN WOD 15.5 27-21-15-9 Row Thrusters
Sunday, October 16, 2016
KELLY 5 Rounds 400m Run 30 BJ 30 WB
Saturday, October 15, 2016
Teams of two AMRAP 10 5 CJ 10 Synchro T2B AMRAP 12 30 DU 15 Snatch
Friday, October 14, 2016
Coach’s Choice Warm Up Warm up Technique for Strength Work 5 Rep Max Back Squat “Nancy” 5 rounds for time of: 400-meter run 15 Overhead Squats
Thursday, October 13, 2016
Strength: Max Distance Handstand Walk Max Handstand Push-ups Conditioning“Isabel” 30 Snatches for Time or Heavy Isabel Cool Down1 Minute Down Dog1 Minute Banded Rack Stretch each side1 Minute German
Wednesday, October 12, 2016
Strength:Spend 20 minutes to warm up and find your:1 Rep Max Front Squat Conditioning:Elizabeth 21-15-9 Squat Cleans Ring Dips Cool Down:Banded Lat StretchMash Traps and upper back with bar and/or
Sunday, October 9, 2016
Prehab Foam Roll Lats 2×10 Single Leg Romanian Dead lifts 2×15 Good Mornings with Barbell Warmup Coach’s Choice Warm Up Warm up Technique for Strength Work Conditioning Ladder 40 minute
Saturday, October 8, 2016
Prehab Foam Roll Lats 2×10 Single Leg Romanian Dead lifts 2×15 Good Mornings with Barbell Warmup Coach’s Choice Warm Up Warm up Technique for Strength Work Conditioning For Time: Choose
Friday, October 7, 2016
Prehab Foam Roll Lats 2×10 Single Leg Romanian Dead lifts 2×15 Good Mornings with Barbell Warmup Coach’s Choice Warm Up Warm up Technique for Strength Work Strength 20 Rep Back
