Wednesday 11/05/2014
Strength: Wendler press Between each set, practice your snatch (65/42) WOD: 1000m row 3 minute rest 100 KBS (53/35) ****every time you break, 3 burpee penalty on the spot 2 […]
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Tuesday 11/04/2014
Warm up: band mobility shoulder stretch Roll out (not an option DO IT!) Elevated hamstring stretch 8 inch worms Strength: Wendler deadlift WOD: 15 minute AMRAP 20 double unders […]
Monday 11/03/2014
Warm up: 3 rounds of Cindy, 5 pulps, 10 pushups, 15 squats then 400m run. Strength: Wendler bench press If you dont have a max to work off of, […]
Friday 10/31/2014
U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, […]
Thursday 10/30/2014
Start ’em young! Strength: Bench press WOD: 15 rounds for time 1 minute row for calories 1 minute rest Score is total calories at the end. If there are not […]
Wednesday 10/29/2014
2013 SoCal Regional Strength: Wendler deadlift WOD: 15 minute AMRAP 15 Russian KBS (70/53) eye/head level 10 Pistols 5 Burpees Extra Credit: Max tire flips in 1 minute
Tuesday 10/28/2014
Curls may have happened before. Strength: Wendler Press EMOM for 8 minutes 7 floor press (no heavier than 165/105) 10 (4-count) flutter kicks while holding the bar If you go […]
Monday 10/27/2014
Sled team work from last week. Strength: Wendler Squat WOD: 3 rounds for time 10 Thrusters 135/95 20 Sit ups 30 Push ups Extra Credit: Tabata Weighted planks […]
Friday 10/24/2014
Did you put your equipment away this week? Guess not……. “CIA Seven” 7 Rounds of: 7 Thrusters 135/95 7 K2E 7DL 245/155 7Burpees 7 KBS 70/53 7 pullups
Thursday 10/23/2014
NO BIG DEAL! Warm up– 2 rounds *1 tower run* 7 burpees * 7 squats* 7 sit ups* 7 jumping jacks Stretch- 3 wall sits hold 10 sec*5 wall […]