8.16.17
Strength: Weighted Pull Ups 3-3-3-3 Wod Fran 21-15-9 Thrusters 95/65 Pull ups
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Wod 15-10-5 Kettlebell Swings (70/53) Toes to Bar 600m Run w/med ball 20/14 5-10-15 Kettlebell Swings (70/53) Toes to Bar
Read More »8.11.17
Wod Run 1 mile as fast as possible then immediately complete 2 rounds for time of: 25 Burpees to 6″ target 5 Rope Climbs
Read More »8.10.17
Strength: Back Squat 7-7-7-7-7 Loading Guidelines: Set 1: 40% 1RM Set 2: 50% Set 3: 60% Set 4: 70% Set 5: 75% Set 6: 80% Rest 2-3 minutes b/w sets Wod 21-15-9 reps for time: KB Thrusters (53/35) Calorie Row
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Wod Strength Squat Snatch build to a Heavy one James Bond 12-9-6-3 Squat Snatch 95,65 Ring Dips
Read More »8.5.17
Deck of Cards Aces 200m Run alt 50 Dubs Diamonds Goblet Squats 53,35 Hearts V ups Spades Push Ups Clubs Ball Slams 20/14
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