Fri. 10/10/14
BB Row 4×5 – DB Row 4×5 – Dips 4×10 – Farmers Carry 3×1 circuit Start at bay door walk up 1 flight of stairs across to other stairs and down. Go out 2nd bay door and back to starting bay door. Start and finish your circuit on the mat. “Your somewhat making a circle […]
Th. 10/9/14
Death By Burpee – 15min Cap – 15min rest and set up for part 2 – 100 STO (115/88) – 20min Cap 300m Row penalty if you put the bar down. Bar can only rest in the front rack position
Wed. 10/8/14
Begin upon arrival: Row 500m 2min Jump Rope Roll Stretch – PP:PJ:SJ @ 4:3:2 x 4 sets – 3-6-9-12-15-12-9-6-3 Thrusters(105/68) Pull Ups DU Singles
Tues. 10/7/14
Pre Wod Suggestion: Row 500m – 1min Single 1min DU 1min single – Stretch 3 x 20sec hold Hamstring Quad. Calf Hip – Burgner Warm Up – Adjust/Modify the above at Coaches Discretion. – 21-15-9-6-3 Dbl. KB Swing Snatch KB Front Rack Stationary Lunges (per leg/forward step) Sit Ups Burpees
