Thursday, 04-21-2016
Endurance 12 x 100m Sprints, Rest ~:30 between WOD. 4 RFT… – 20 Tire Flips – 20 Sledgehammer Strikes – Bear Crawl (Inside, suicide run style) Mobility – Barbell Smash: Quads, calves. – Stretch
Thursday, 03-31-2016
Warm up: 5 rounds for quality 200 m row 20 abs Skill Muscle up or handstand/handstand push up progressions Wod 40-30-20-10 Cal Row Russian Kb Swings RTG( 70/55 ) RX(55/35) Cash out barbell smash/rollout (quads, calves, forearms)
Wednesday, 03-16-2016
Strength Power Cleans 5X3 50%, 65%, 75%, 80%, 80% WOD. 15 minute AMRAP of 5 Handstand Push Ups 10 Box Jump Overs 24/20 200M Run Cash Out Shoulder mobility, Bands
