29June2015 – 03June1015

Jun 30, 2015 | W.O.D.

29June2015 – Monday A. Warm-Up B. Strength – Back Squats 4X5 * Tempo Squats@70% (3sec down, 3 sec bottom, explode up) C. WOD – For Time 10 to 1 Pullups HSPU D. Extra 5×10 Hollow to Arch Roll (Hold Each Position 3 sec) 5X30 Practice Kipping...

22June2015 – 26June2015

Jun 26, 2015 | W.O.D.

22June2015 – Monday A. Warm-Up 100 DU (or Attempts) Snatch Progressions 3x: 10 Muscle Snatches + 10 OHS B. Strength Snatch 6×2 @ 80% C. WOD – 5RFT 5 Power Clean (185/115) 10 HSPU 20 WB (20/14) D. Extra – 3RNDS 10 strict leg lifts 250 m row...

15June2015 – 19June2015

Jun 17, 2015 | W.O.D.

15June2015 – Monday A. Warmup Med Ball Clean Progression Jerk Footwork B. Strength – Clean Complex 4X3 (Squat Clean, Front Squat, Jerk) * @60,65,70,75 C. WOD – 3RFT 400 M Run 3 Rope Climbs 15 Wallballs (20/14) D. Optional Extra 4X5 HSPU Negative *...

8June2015 – 13June2015

Jun 12, 2015 | W.O.D.

8June2015 – Monday A. Strength – Strict Press 5 X 5 * Level Load Across B. WOD- Intervals 4 rounds :45 Suicide run down mats :15 rest :45 ME CTB pull-ups :15 rest :45 ME Thrusters (155/115) :15 rest 9June2015 – Tuesday A. Strength – Snatch...