2013 09 05
Warm up 10 Junk yard dogs with a Partner With a PVC pipe 10 Pass Thru's 10 Over Head Squats Shoulder traction with bands Dynamic Stretches Strength/Skill Snatch Take 20 Mins to find a new 1 RM 5-4-3-2-1-1-1 Training (Met-con) "The Chuck Hustle" 5 Rounds 10…
Thursday 9/5/2013 WOD CMC Pit WOD
Warm up Time Est: 15 Mins 600 meter Med ball Run 3 sets of 10 Med Ball Burpees 10 Russian Twist 10 Med Ball Cleans Dynamic Stretches Strength/Skill Time est: 20 Mins Strict Over Head Press 3-3-3-3-3 Super set with Wall Sits w Med ball (20/14) 30-60…
2013 09 04
Warm up 3 sets of 10 Box Jumps (20 or lower) 10 Ring Rows to chest or 5 strict pull ups 1 min plank Dynamic Stretches Strength/Skill HSPU/ Kipping Practice Training (Met-con) 15 Min AMRAP 40 Pull ups 30 Wall balls (20/14) 20 SDHP (75/55) 10 HSPU…
2013 09 03
Warm up 1 Mile run 2 Sets of 10 Air Squats 10 Push ups 10 Ring rows/ 5 Strict pull ups Dynamic Stretches Strength/Skill 5 Sets of Bear Complex 1 power clean 1 Front Squat 1 push press 1 Back Squat 1 Push press Rest 2-3 mins between…
2013 09 02