29 November 2017

Nov 29, 2017 | W.O.D.

11/29/2017-Mobility2-3 min foam roll1 min couch1 min lats-WarmupEmom X 9Min 1: 40 secs run/bike/rowMin 2: 10 empty bar thrustersMin 3: 5 single leg glute bridges/leg-StrengthEvery 3 mins for 15 mins (5 sets)3 cleans @75%Rest 5 minsEMOM X 15Min 1: 3 push press @85%...

28 November 2017

Nov 28, 2017 | W.O.D.

11/28/2017-Mobility2-3 min foam roll1 min hamstrings1 min chest-WarmupEmom X 9Min 1: 40 secs run/bike/rowMin 2: 20 secs active pull-up hangMin 3: 10 pvc pass throughs-Conditioning2 min amrap250M rowIn remaining time, amrap15 medball squat cleans 20/1415 push-upsRest 2...

27 November 2017

Nov 27, 2017 | W.O.D.

11/27/2017-Mobility2-3 min foam roll1 min benched shoulders1 min hamstrings-WarmupEMOM X 9Min 1: 30 secs of double unders practiceMin 2: 12 KBSMin 3: 12 PVC OHS-StrengthEvery 3 mins for 15 mins (5 sets)3 snatches @75%-Conditioning21-15-9OHS 115/85Toes to...

24 November 2017

Nov 24, 2017 | W.O.D.

11/24/2017-Mobility2-3 min foam roll1 min hamstrings1 min chest-Warmup“Tabata Warmup”4 rounds:20 secs PVC OHS10 secs rest20 secs Push-ups10 secs rest20 secs alt. jump lunges10 secs rest-Conditioning1000M row5 rounds10 power cleans 135/9520 abmat...

22 November 2017

Nov 22, 2017 | W.O.D.

11/22/2017-Mobility2-3 min foam roll1 min couch1 min lats-WarmupEmom X 9Min 1: 40 secs run/bike/rowMin 2: 5 hang power snatch + 5 Empty bar OHSMin 3: 10 plate ground to OH 25/15-StrengthEOMOM X 10 (5 sets)1 snatch @90%Rest 5 minsEOMOM X 10 (5 sets)1 clean @90%Rest 5...