30 December 2016

12/30/2016-Warmup400M row3 slow rounds10 plate ground to OH 25/1520 double unders-Mobility1 min couch1 min lizard1 min chest-Conditioning"TaylorMade New Years WOD"17 Min amrap17 back squats 95/6517 KBS 53/3517 back rack lunges 95/6517 burpee...

29 December 2016

12/29/2016-Warmup3 slow rounds60' high knees60' butt kicks60' toe touches with air squat15 pvc pass throughs-Mobility2-3 min foam roll1 min lizard1 min pigeon1 min hamstrings1 min benched shoulders-Conditioning5 rounds NOT for time8 R. arm DB bench8 L. Arm...

28 December 2016

12/28/2016-Warmup400M row3 slow rounds5 strict pull-ups or 10 ring rows10 KB SDHP 53/35-Mobility1 min lats1 min hamstrings1 min calves-StrengthFIND 1RM power clean-ConditioningFor time3 rounds10 power cleans @70% of 1RM15 pull-ups20 box jumps...

26 December 2016

12/26/2016-Warmup400M row3 slow rounds10 pvc OHS10 KB SDHP 53/35-Mobility1 min couch1 min benched shoulders1min lizard-StrengthBack squat 1X20 @60% +25# or 5# heavier than last time. Our last time to do this.-conditioning5 rounds400M run10 power snatches...

22 December 2016

12/22/2016-Warmup3 slow rounds60' high knees60' butt kicks60' toe touches15 pvc pass throughs-Mobility2-3 min foam roll1 min hamstrings1 min benched shoulders1 min pigeon30 secs wrist flex/ext-ConditioningEMOM X217 roundsMIN 1: 40 secs rowMIN 2: 100'...