Month: February 2016

Bootcamp Shoulder Overs Bench Hops Knee To Ball Weighted Crunch TRX Row Plate Burpees Twisting Plank Assault Bike 30:30 30:20 (2x) 30:20 (2x)  

Strength: Bentover Row, 5×8, every 90 sec WOD: Every 3 min for 21 min  12 Slam Balls (50/30) 10 Pull Ups 8 Floor Presses (155/95)

Strength: Front Squat, 5×2, Every 2 min, Find 2RM WOD: 27-21-15 DB/KB Front Squat (2 dbs/kbs) (40/25) T2B When finished record time and perform NFT

Strength: Hang Snatch, 5×3, 10 min cap, Find 3RM WOD: Ladder 3-6-9-12-18… 18 Min HSPU Power Snatch (95/55) Shoutouts: none Box News: Sky’s Cafe Info Want

WOD: 30 MIN AMRAP 20 Cal Row or Bike (every round alternate between bike and row) 20 KBS (70/55) 20 BJ (24/20) 20 Hollow Rocks