Jul 30, 2014 | WOD
Thursday Warmup/Mobility) 8 mins Dynamic lower body Front rack mobility w/PVC WOD A) 25 mins to establish a 1 rep max Clean & Jerk WOD B) For total rounds and reps – score by picking up where you left off in the previous AMRAP: 3 min AMRAP: 3 Hang Power...
Jul 29, 2014 | WOD
Wednesday Warmup/Mobility) Crossover Symmetry “Activation” – partner up and hit some shoulder circles/rotations between sets Banded Overhead/Lats Stretch WOD A) 15 min AMRAP: 400m Run Adv: Max effort set of ring muscle ups (2-3 quick singles if you...
Jul 28, 2014 | WOD
Tuesday Warmup/Mobility) 1 Round (5-6 mins to complete): 8-10 Hip Circles/Leg Swings per leg 50’ Straight Leg Bear Crawl 10-15 GHD Hip Ext. 10-15 PVC Dislocates 10 -15WY’s with light plates 3 Rounds alt. EMOM: 3 Muscle Snatches + 3 snatch balance – add weight...
