WOD 7.31.13

A. H2T

B. SKILLING IT!
burgener warm up (snatch)

C. WOD
IT’S A GIRL: let’s celebrate!
100 burpee FT
-10 min time cap

D. WARMDOWN
banded shoulders

By |July 31, 2013|WOD|0 Comments

WOD 7.30.13

A. H2T

B. STRENGTH
5×5 strict press
-sets performed every 2 min
-work up to a heavy set of 5
-barbell starts from the floor

C. WOD
21,15,9
Deadlift 225/155
Box jump 20

D. WARMDOWN
rollout: t-spine

By |July 30, 2013|WOD|0 Comments

WOD 7.29.13

A. H2T

B. SKILLING IT!
10 min focus: armstand

C. WOD
Triple Tabata
Squat
Push-up
Ballslam 30/20
8 round are completed for one movement before moving to the next.

D. WARMDOWN
banded hips

By |July 29, 2013|WOD|0 Comments

WOD 7.27.13

A. H2T

B. SKILL
Row technique review

C. WOD
AMRAP 25
150m row
15 squat
15 push-up
partner workout, one person works at a time, alternate movements

D. WARMDOWN
200m walk
Open hips

By |July 27, 2013|WOD|0 Comments

WOD 7.26.13

A. H2T

B. STRENGTH
5×5 back squat
-work up to a heavy set of 5
-sets performed every 2 minutes

C. WOD
21,15,9 AQAP
Wallball 20/14
T2B

D. WARMDOWN
couch stretch

By |July 26, 2013|WOD|0 Comments