1.21.13.

mobility: warm-up: 3x 20 kb swings agility drills 5/10 ring push-ups skill: ring dips WOD: 30.20.10. deadlifts box jumps then 30 renegade man makers

11-5-12 “Steve’s 29th Birthday Extravaganza”

mobility: Warm-up: Partner Warm-up 11:04 Box Jumps 29 Cals on Rower or Airdyne WOD: “Steve’s 29th Birthday Extravaganza” 4x 7 SBGU 7 RMM (push-up/row/row/clean/press/lunge/lunge) then 1x 200m run 1 SBGU 1 RMM It’s always great to celebrate an Athlete’s Birthday especially when you’ve got a WOD like this one.  Happy Birthday Steve.

10-2-12

Mobility: Warm-up: 2x 10 Squat Therapy 10 Ring Rows 15 Jane Fonda Hip Complex Strength: 5.3.1.1.1.1.1. Front Squats WOD: 5x 7 Renegade Man Makers (Push-up,Row, Burpee,Clean, Push-press, Lunge) 50+m Sandbag Run

9-19-12

Mobility: Warm-up: 3x 10 Rengade Man Makers (push-up row, row, clean pushpress, lunge) 300m row WOD1: “Jean” 21-15-9 Back Squat Box Jumps