Posts from September 2014

STRENGTH: Bench Press x5x5 KB Renegade Row x10x5   STRENGTH & CONDITIONING WOD: Banded Sprints 10 x[…]

STRENGTH: 6 sets of 3/6 (FS/BS) @ 85% of 1RM Front Squat   RECOVERY: 1,000m Row Post[…]

GYMNASTIC FOCUS: for QUALITY 5 ROUNDS: 10 Narrow Push Ups 10 Strict Dips 10 Hollow Rocks  […]

Strength: Front Squat x4x3 @ 60% of 1RM FS   Strength & Conditioning WOD: 3 rounds 40[…]

OLY lift focus: for QUALITY Dynamic Effort Power Clean 10 x 2 @75% on :45s    […]

Strength: 5 sets of 4/8 (FS/BS) @ 94% of day 1   Strength & Conditioning WOD: Team[…]