5.17.13.

mobility: warm-up: A. 4x 30sec Handstand Hold 20 mb pullovers 100m run B. 2x kb complex 2-3 HSPU wod: 3x 400m run 21 kb swings 7 HSPU

5.6.2013

warm-up: 3x 5 strict pull-ups + 5 kipping pull-ups 6 Turkish get-ups 8 Sandbag Shoulders WOD: James Davis Birthday Blowout 4×9 36 years old. 5.6. 4x 9 pull-ups 9 sbgu 9 hspu 9 mb pullovers

4.1.13.

mobility: warm-up: 200m run 3x 4 turkish get-ups 4/8 pull-ups 6 cartwheels 200m run wod: 4x 200m run 12 HSPUs 10 sbgu

12.12.12

mobility: Warm-up: 2x 200m run 6 cartwheels 12 db pushpress Strength: Press 5×1 WOD: amrap 8 mins 12 hspu 14 rack lunges (total) The Importance of Play. One of the greatest things about living in Colorado is that we have a wonderland of adventure at our finger tips. Doesn’t matter if it’s Spring, Summer, Winter […]

11-14-12

warm-up: 3x 30secs Wallball pass thrus/rnd the worlds/sotts press 3x 30secs (two groups one in rack, one on wall) handstand hold 8/5/2 Front Squats Strength: 5×2 Front Squat WOD: 21-15-9 Front Squats HSPU

10-18-12

Mobility: warm-up: Clean Progression wod 1: 12min time cap 7x 7 HSPU 5 Power Cleans 95#-135# wod 2: 9x 8 Wallball Shots 5 SBGU

10-10-12

mobility: warm-up: 2x Pass Thrus Round the Worlds 3x press-pushpress-pushjerk 30 secs Handstand Hold Pigeon stretch Strength: 5×1 Strict Press WOD: “Breakdancing” 10.9.8.7.6.5.4.3.2.1. HSPU Sandbag Get-ups

9-26-12

mobility: Warm-up: 3x 30sec handstand hold 20 kb swings 7 shoot thrus 20 mb pullovers Strength: Deadlifts WOD: “Diane” 21-15-9 Deadlifts HSPU