12.28.12

Mobility: Warm-up: 3x 8 sandbag get-ups 8 shoot thrus 3-5x *build up bar* WOD: “DT” 5x 12 Deadlifts 9 Hang Power Cleans 6 Pushpresses Rx: 155#/105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.Timothy is […]

11-20-12

Mobility: lats/low back/Glutes/Calves Warm-up: 3x 3-7 Kips/Kipping Pull-ups/Kipping Pull-ups Agility Drills 7x Hang Squat Clean + Lunges WOD 1: 4x 12 Pull-ups 12 Box Jumps 16.12.8.4. Hang Power Clean Lunges

10-29-12

Mobility: warm-up: 4x 20 secs L-Sit 4 shoot thru 8 ring rows 12 OverHead Squats Build up to working weight for power clean(70% of 1rm) wod 1: 10.8.6.4.2. Hang Power Clean Split Jumps (per leg) wod 2: 5x 10 cals on rower 10 db pushpresses