5.20.13.

mobility: warm-up: A. Tabata: Rope Turns B. 3x 5 squat therapy 10 kipping pull-up progression wod: 2x 50 double unders 40 air squats 30 kb snatches 20 pull-ups 10 burpees

3.7.13.

mobility: warm-up: A.3x 5/10 HSPU 20 bulgarian split squats 20 mb pullovers B. 5.3.2. strict press strength: strict press 5×1 wod: 5x 10 pushpress 20 air squats 10 toes 2 bar

2.6.13.

mobility: warm-up: 3x 20 Bulgarian Split Squats 20 Double-Unders 3-5 HSPU Strength: 5×1 Strict Press + Plank Complex amrap 8mins 50 air squats 30 double unders 20 push-ups

1.5.13

mobility: warm-up: 5x 100m row lateral hops 10 bulgarian split squats 10 single arm swing wod: 2x 800m row 50 air squats 75 kb swings

1.1.13.

mobility: Warm-up: 3x 10 cals on rower 7 squat therapy 4 shoot thrus WOD: “tabata hangover” Rower (for cals) Push-ups Air Squats L-Sit

12.26.12

Mobility: Warm-up: 3x 6 split jumps 9 sandbag clean & press Flutter kicks wod 1 40.30.20.10. kb swings air squats wod 2: 20.15.10.5. pull-ups burpees This is one of those it looks easy on paper, but when you mix in the Holiday “Cheer”, It got crazy quickly. Back to Normal Hours tomorrow, Thursday Dec. 27, […]