03.07.2014

WARM-UP: 5 Rounds: 5 Bar Rows 5 OHS 5 Leg Lifts STRENGTH/SKILL: Chest to bar & kipping skill work! WOD: OPEN 14.2 In 3:00 complete: (if completed before time cap, rest) 2 Rounds: 10 OHS 95/65# 10 Chest to Bar Pull Ups In 3:00 complete: 2 Rounds: 12 OHS 12 C2B In 3:00 complete: 2 […]

06.18.2013 [tuesday]

[slideshow] Mobilize as needed then: WOD 1:  2000m Row not for time, unless you would like the benchmark! Rest as needed < 10:00 WOD 2: 3 Rounds:  8 Strict T2B 10 Weighted AbMat sit ups 12 Leg Lifts (4/each direction) MIDLINE: Hip Extension 3×10  (add weight)

04.26.2013

WATCH THIS VIDEO!(notice the explosion coming out of the bottom!) Explosive: Bounding Broad Jumps   8×2 for total max distance  Clean & Jerk, and Snatch: from box, above knee: Snatch 9×1 OTM (on the minute) @ 70% C&J 9×1 OTM @ 70% Metcon: AMRAP in 10:00: 8 Front Rack Reverse Lunges 4/side, 155/105# or 40% […]