December 10, 2013

Tues. 12/10/13

Warm Up 1-2-3 EMOM 21min. 1st min. 5 Power Clean 2nd min. 5 Burpee […]
December 9, 2013

Mon. 12/9/13

Warm Up 1-2-3 Buy In: I-Run 5 Rounds 2 Hang Clean 1 Jerk 3 […]
December 6, 2013

Sat. 12/7/13

2 partner wod 1/2 Loop (I-Run) 100 Front squats – both must hold bar […]
December 6, 2013

Fri. 12/6/13

Warm Up 1-2-3 DB Row 4×10 4 Rounds 400m Run 21 KBS (24/20) 12 […]
December 5, 2013

Th. 12/5/13

15min. Warm Up 1-2-3 15min Snatch 2-2-2-2-2… Build to heavy EMOM 20min. Even Min. […]
December 4, 2013

Wed. 12/4/13

15min Warm up – stretch – mobility 10-15-20-25-20-15-10 WBS (20/14) R-KBS (32/24) DU (sub […]
December 3, 2013

Tues. 12/3/13

BR PP 10-8-6-4 Thrusters – 3-3-3-3-3….. Build to heavy 22-15-9-4 Thrusters Rev. Grip BB […]
December 2, 2013

Dec. 2 Mon.

Strict SP 4×10 Front Squat 4×10 Push Ups 3×10 14min. EMOM -start the wod […]
November 29, 2013

Sat. 11/30/13

400/70th/Cleary/70th/400 5 1 Arm KB or DB PP – rt side 10 KB or […]
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