Friday 8-1-14

Friday 8-1-14

Warm Up: Every Minute on the Minute for 10 Minutes of: Odd: 2 Touch-and-Go Power Snatch Even: Deadlift + Clean Pull + Power Clean Skill: Bar Muscle Up WOD: 21-15-9 Complex For time: 8 Deadlifts (155/115) 7 Cleans (155/115) 6 Snatches (155/115) 8 Pull-ups 7...
Thursday 7-31-14

Thursday 7-31-14

Warm Up: Handstand Warm Up Skill: Handstand Walk WOD: “Midline March” 3 Rounds For Time: 25 GHD Sit-ups 50′ Handstand Walk 50′ Overhead Walking Lunge (155/115) After Bash: Shoulder Mobility ONE Nation Competitors: Build to a heavy set of the...
Wednesday 7-30-14

Wednesday 7-30-14

Warm Up: Slingshot Push-up Skill: Push-up as Skill Transfer WOD: For time:150 Push-ups*Every time you fail or stop and rest with your chest on the ground count a penalty. If a penalty is counted, you must imediately sprint 40 yards. Once the penalty is completed go...
Tuesday 7-29-14

Tuesday 7-29-14

Warm Up: “Cannonball”21-18-15-12-9-6-3Unbroken Kettlebell Swings Skill: Power Clean WOD: Every Minute on the Minute: Power Clean x 1 *Start at 135/65, and increase by 10# per minute until you hit 225/155. For the following minutes, increase by 5# per minute until you...
Monday 7-28-14

Monday 7-28-14

Warm Up: Coach’s Choice Skill: Team Strategy WOD: “Team Triple 3″ In Teams of 3 For Time: Row 3,000 Meters 300 Double Unders Run 3 Miles *One athlete works at a time. Athletes rotate every 250m on the row, and every 200m on the run. After Bash: Fish...