31 May 2017

May 31, 2017 | W.O.D.

5/31/2017-Warmup400M row3 slow rounds10 plate ground to OH 25/1510 empty bar front squats-Mobility1 min couch1 min hamstrings1 min lats-StrengthEvery 3 mins X 15 mins (5 sets)5 Front squats @72.5%-ConditioningEMOM X 20 (5 rounds)Min 1: 12 wall balls 20/14Min 2: 12 KBS...

30 May 2017

May 30, 2017 | W.O.D.

5/30/2017-Warmup3 slow rounds60' high knees60' butt kicks60' toe touches20 wind mills-Mobility2-3 min foam roll1 min chest1 min hamstrings1 min pigeon1 min lizard-ConditioningEMOM X 25Min 1: 40 secs rowMin 2: 30/20 secs ring support holdMin 3: 20 secs...

29 May 2017

May 29, 2017 | W.O.D.

5/29/2017-Warmup3 slow rounds200M run3 strict pull-ups5 ring dips-Mobility1 min hamstrings1 min couch1 min chest1 min butterfly-Conditioning"Murph"For timeRun 1 mile100 pull-ups200 push-ups300 air squatsRun 1 mile*partition Reps however you would...

24 May 2017

May 24, 2017 | W.O.D.

5/24/2017-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 3 mins4 rounds30 secs on/30 secs...

23 May 2017

May 23, 2017 | W.O.D.

5/23/2017-Warmup400M row3 slow rounds5 strict pull-ups10 push-ups-Mobility1 min chest1 min hamstrings1 min pigeon-StrengthEMOM X 15Min1: 1 bench press @90%Min 2: 5 bent over barbell rows @30X2 tempoMin 3: rest-Conditioning10-20-30-20-10Plate plyo push-upsSecs in...