Apr 28, 2017 | W.O.D.
4/28/2017-Warmup400M row3 slow rounds10 empty bar hang squat cleans10 empty bar strict press-Mobility1 min pigeon1 min banded shoulders-StrengthEOMOM X 103 squat cleans + 1 jerk @70% of clean and jerk-Conditioning21-15-9Calorie rowDeadlifts 225/155Box jumps...
Apr 26, 2017 | W.O.D.
4/26/2017-Warmup400M jog3 slow rounds10 plate ground to oh 25/1515 air squats-Mobility1 min calves1 min benched shoulders1 min butterfly-Conditioning8 rounds30 secs on/30 secs offRowing (should be at a hard, but sustainable pace)Rest 5 mins8 rounds30 secs on/30 secs...
Apr 25, 2017 | W.O.D.
4/25/2017-Warmup400M row or jog3 slow rounds5 strict pull-ups10 push-ups-Mobility1 min chest1 min hamstrings1 min pigeon-StrengthEMOM X 15Min1: 5 bench press @70%Min 2: 5 barbell bent over rows @30X1 tempoMin 3: rest-Conditioning3 rounds400M run30 double unders15 toes...
Apr 24, 2017 | W.O.D.
4/24/2017-Warmup400M row3 slow rounds10 Russian kbs 53/3510 goblet squats with 3 sec pause in the bottom-Mobility1 min couch1 min chest-StrengthEvery 3 mins X 15 mins (5 sets)5 back squats @70%-Conditioning5 rounds10 front squats 95/65 75/4510 burpee box jumps...
Apr 21, 2017 | W.O.D.
4/21/2017-Warmup400M row3 slow rounds10 empty bar ohs10 empty bar good mornings10 band pull a parts-Mobility1 min banded shoulders1 min hamstrings-StrengthEOMOM X 103 squat snatches @70%-Conditioning"Diane"21-15-9Deadlifts 225/155 185/125 155/105HSPU or HR...
