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 […]
November 27, 2013

Wed. 11/27/13

4 Rounds 10min Cap Rx(135/103) – Sx(115/88) 3 Power Snatch 3 Thrusters -Any Way- […]
November 26, 2013

Tues. 11/26/13

PP 4×10 “mechanics” SLDL 4×10 For Time 5 Burpees 3 mix grip pull ups […]
November 25, 2013

Mon. 11/25/13

SP 4×10 Front Squat 4×10 Ring Rows 3×10 10 min AMRAP 5 Power Snatch […]
November 23, 2013

Sat. 11/23/13

100-200-400-70th-400-200-100 5-10-15-20-15-10-5 KB SDHP Flutter Kicks on a 3 count Push Ups Buy Out: […]
November 22, 2013

Fri. 11/22/13

DB Row 3×10 Power Clean 4×2 EMOM – 20min. Clean & Jerk
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