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WOD 7.28.14

WOD 7.28.14

Workout of the Day Bench Press Find your 1 rep max. 5×3+ @85% of 1 RM Superset with Pendlay Row 5×5 Heavy! then MetCon: 10 rounds 7 wall ball (20/14) 7 Burpees then Midline: 3×6 BB Good morning HEAVY! Strongman Strength: Farmer Carries (handles or KBs) take 15 mins to establish a 1Rm – 50′
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Endurance 07.27.14

Endurance 07.27.14

Workout of the Day Long Distance Testing *whatever you picked from Thursday Run 3 miles or bike 6 miles or row 5K then Full Body Recovery 3 rounds 10 PVC lateral lunges 10 primal pull through with feet together Tri planar lunge WOD 07.27.14 X WOD A) 6×2 push jerk (linear) b) broad jump to
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WOD 07.26.14

WOD 07.26.14

Workout of the Day Strength: 3 rounds 100′ SA KB farmer carry 1 min KB arm bar (ea side) 10 KB DL then Metcon: Part 1: 10 Rounds Battling Ropes 15 sec ME 45 sec rest Part 2: 1.5 mile run – coach led Strongman 07.26.14 Strength Keg Carries 100′ down and back – 5
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