WOD
1) 21-15-9 reps for time:
-Wall balls
-Toes to bar
Then
2) Front Squat 3-3-3-3-3
Tuesday May 2nd, 2017
May 2, 2017 / By j0ssy
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Monday May 1st, 2017
May 1, 2017 / By j0ssy
Time cap 20 min
For time:
-100 dumbbell snatches (50/35)
-80-cal. row
-60 bar-facing burpees
-40 muscle-ups
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Sunday Apr 30th, 2017
April 30, 2017 / By j0ssy
30:00 EMOM (5 rounds)-
Each minute rotate to a different station letter. Start at any station, but Rotate in alphabetical order
A) :30 Parallette shoot throughs https://www.youtube.com/watch?v=93cu6w2rHLg
B) 10 Pistols
C) 2-4 Skin the cats (German hang)
D) 10-15 GHD Sit-ups
E) :20 Handstand shoulder taps
F) :20 Hollow rock/hold
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Friday Apr 28th, 2017
April 28, 2017 / By j0ssy
Hey guys this is a great workout for those lacking endurance or who wish to improve their endurance … scale to 1 or 2 miles if necessary! Row if you are injured.
WOD
run 5K (3 miles)
*Run 3 consecutive repeats of the mile loop
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Thursday Apr 27th, 2017
April 27, 2017 / By j0ssy
Compare your time from the last time we did this workout! Simple and Sinister!
WOD
-400m walking lunge
then
Get as far as you can in the front split stretch series
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