5.7.13.

mobility: warm-up 8.5.2.2. Front Squats 2 High Jumps 5 strict knees to chest strength: front squat 5×1 wod: 10.9.8.7.6.5.4.3.2.1. goblet squat toes 2 bar hand release push-ups

1.31.13.

mobility: warm-up: 3x 250m row squat therapy kipping wod: 1x 2000m row Then amrap 8 mins 16 plank-ups 12 toes 2 bar 8 goblet squats

1.26.13

mobility: warm-up: 3x Partner: P1: 100m run P2: jump rope Switch 20 mb pullovers amrap 8 mins 12 goblet squats 9 toes 2 bar amrap 8 mins 21 double unders 16 kb single arm overhead lunges Yea, I know this one didn’t make it up on time, I got preoccupied with Joe and X at […]

12.15.12

mobility: Warm-up: mb pullovers squat therapy wopu WOD: amrap 15mins 30 KB Swings 20 Goblet Squats 10 Burpees

10-16-12

mobility: warm-up: 5x 3 pull-up (strict/chin/kip) 5 front squat 40 sec handstands Strength: 5×2 Front Squat wod: 5x 10 Pull-ups 12 goblet squats 100m weighted carry

9-27-12

mobility: warm-up: 2x 100 m run squat therapy parallette plank w/ hip extension Strength: Find Heavy 1rep Front Squat WOD: 3x 400m run 21 goblet squats 42 flutter kicks

8-24-12

Mobility: Warm-up: 250m row 6 cartwheels 10 Step-ups Endurance: 1x800m row WOD: “…a lot” 4x 12 burpees 20 goblet squat