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WOD 09.02.14

WOD 09.02.14

Workout of the Day Strength: Back Squat – use your 3 rep max for % 1@90% 6@70% 1@92.5% 6@75% 1@95% 6@80% then Metcon: 2 rounds 500m row / .7 mile bike 100 DU / SU 10 pull ups rest 3 mins then Midline: 4×6 barbell good mornings (slow with moderate weight) Post your scores to
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WOD 08.31.14

WOD 08.31.14

Endurance Skill: 15-20 min Mobility & Pose Running Drills focus on Hip, Knee & Ankle mobility then MetCon: 3 Rounds 800m Run rest 5 min Post your scores to the Whiteboard. Workout of the Day X-WOD a) 5×6 OH Squat b) knee jumps 2.1.2.1.2 then Metcon: 3 rounds row 500m 15 front squats (135/95) 30
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WOD 08.30.14

WOD 08.30.14

Workout of the Day Strength: KB see saw press 6×4+4 (HP) KB deadlift 6×6 then MetCon: 60 Walking Lunges (50/30#) 60 Chest Touch Only Push Ups *every 2 min 30 DU/SU must complete all lunges before moving on to push ups Strongman Strength: A) Axle Clean 6×1 (HP, Progressive) B) 6×100′ Plate Pinch Carry (HP)
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