12.18.12

Mobility: Warm-up: 3x 200m Row 5 Shoot Thrus Ring Support 10secs Skill: Ring Dips 5×3 5x 1 min on 1min off Rower (for meters) Double Unders

12.14.12

mobility: warm-up: 3x 20 Step-ups (10/leg) 20 push-ups 20 Double Unders “Drew’s Choice” WOD 1: 5x 10 wall ball shots 10-15 cals on rower WOD 2: 5x 7 Pushpresses 50 Double Unders

11-24-12

mobility: warm-up: 3x row 150m 10 reps kipping drills 10 Hand Release Push-ups WOD: 3x 350m row 21 Toes 2 Bar 11 Renegade Burpees (M:25-45 W:15-25)

8-15-12

Mobility: foam roll: Warm-up: 3x 3 Cartwheels 10 push-ups/parellete push-up/ring push-up 15 plate corkscrew(/side) 100m run WOD: 6x (10 min cut off) 6 Burpees 6 Pull-ups ½ suicides 3x (10 min cut off) 500m row 10 shoot thrus 10 Toes 2 Bar Often in life, we don’t stop to appreciate the little things. We are […]

6-21-12

“P.S.& B.” Mobility: Warm-up: 400m run 3x Lunge Complex 200m run Endurance: 6x 100m sprints 5x 1 min on 1 min off SBGU Rower (for Meters)