10.16.2013 [wednesday]

  You CANNOT out train a bad diet! Nutrition is the key! Extra Mobility:  Pigeon Pose, Posterior Chain Floss, Hamstring Smash Skills:  4 Rounds: 3 DL, 3 HPC, 3 SJ Strength:  3-3-3-3-3 @ 90% 1.) Deadlift 2.) Split Jerk (partner) WOD:  AMRAP in 12:00   150m Row

04.30.2013

[slideshow]Muscle Snatches, Running, Dead Lifts, Toes2Bar/Knees2Elbows, & our newest On-Ramp Grads Caroline & Lauren!! 🙂 METCON: WOD 1:  FOR TIME: 400m Run/Row 10 HPS (Hang Power Snatch) 95/65# 200m Run/Row 8 HPS 100m Run/Row 6 HPS 60 yd Shuttle Sprint/Row 4 HPS -REST AS NEEDED- WOD 2: AMRepsAP in 4 min: BURPEES!