Posts from January 2015

TEAM WOD:  Teams of 3: 12 min AMRAP TIMER: Handstand Hold AMRAP GOBLET SQUAT 18/12KG ROW (cal)[…]

Strength & Conditioning WOD: 800m RUN 50 MBC 9/7 KG *** rest 5 minutes *** 200 Double[…]

OLYMPIC LIFTING FOCUS: For QUALITY 3 Position Snatch   Single Sport Endurance Workout Choose ONE of the[…]

Strength: Barbell Efficiency: 10-7-5-3   Strength & Conditioning WOD: Team ROW: 15 min AMRAP   Single Sport[…]

STRENGTH: Snatch x2x5 @ 75%   STRENGTH & CONDITIONING: TABATA: OH alternating walking Lunge with plate 35/25#[…]

STRENGTH: Back Squat 3-3-3-3-3   STRENGTH & CONDITIONING: 15-13-11 Hang Clean to Thruster 95/65# Pull Ups  […]

REST DAY     Single Sport Endurance Workout Choose ONE of the following sports Swim (SUN): 90:00[…]