31 August 2016

Aug 31, 2016 | W.O.D.

8/31/2016-Warmup400M jog30 PVC pass throughs2 rounds10 power snatch balance10 OHS10 full snatch*1 round with PVC, 1 round with empty barbell-Mobility1 min lizard1 min banded shoulders-StrengthEOMOM X103 snatches @70%-Conditioning5 rounds30 ABMAT situps20 medball squat...

30 August 2016

Aug 30, 2016 | W.O.D.

8/30/2016-Warmup400M row3 slow rounds10 ring rows10 empty bar strict press-Mobility1 min benched shoulders1 min ankles/calves-StrengthEMOM X54 push press @70%-Conditioning4 rounds5 HSPU or 10 HR push-ups10 box jump overs 24"/20"15 SDHP 95/65400M run

29 August 2016

Aug 29, 2016 | W.O.D.

8/29/2016-Warmup400M jog3 slow rounds10 empty bar front squats10 kips-Mobility1 min couch stretch1 min lats-StrengthEOMOM X101 squat clean + 4 front squats @55% of front squat max-Conditioning8 min AMRAP3 Power cleans 165M/115F6 toes to barSuicide sprint...

26 August 2016

Aug 26, 2016 | W.O.D.

8/26/2016-Warmup400m jog30 PVC pass throughs2 rounds10 power snatch balance10 OHS10 full snatches*1 round with PVC, 1 empty barbell-Mobility1 min benched shoulders1 min couch stretch-StrengthIn 12 mins, find a 1RM snatch-Conditioning"Fight gone bad"3 rounds1...

25 August 2016

Aug 25, 2016 | W.O.D.

8/25/2016-Warmup3 slow rounds60' high knees60' butt kicks60' toe touches30' inch worm with push-up-Mobility1 min chest30 secs wrist flex/ext-Strength10 mins to establish 1RM bench press-ConditioningEMOM X183 roundsMin 1: 30 secs bottom of push-up...