8-9-12
Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game. Make-up Day – If …
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8-8-12
Max Effort: 12 mins to complete a Max Effort of: 1 Behind the neck split jerk + 1 Power Jerk This lift is to be completed from the rack. You will unrack the weight behind the neck, complete the split …
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8-7-12
Every minute on the minute for 7 minutes: 2 Hang Power Cleans, 65% of 1 RM ~then~ 4 Rounds for time: 40 Unbroken double-unders 15 Kettlebell swings, 70/53 Run 400 meters Rest 90 secs between rounds. You may do …
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8-6-12
Complete for time: Row 20 cals 30 Wall-balls, 20/14 20 Toes-to-bar 30 Box jumps, 20 inch (games standard) 20 KB Sumo dead lift high-pull, 70/53 30 Burpees 20 Shoulder-to-overhead, 135/95 (from the ground) 100′ Overhead walking lunge, 45/25 Happy Birthday, …
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8-4-12
8 AM WOD: Foundations: 3 rounds for time of: 400 m Run 10 Deadlifts 155/95 lbs 20 Kettlebell Swings 53/35 30 Sit-up (abmat)s ______________________________ 9 AM (weightlifting) 10 mins to establish a 1 rep max, Snatch 10 mins to establish …
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8-3-12
For Time: 21 Back Squats, body weight 41 V-ups 15 Back squats, body weight 30 V-ups 9 Back squats, body weight 18 V-ups
8-2-12
Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game. Make-up Day – If …
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8-1-12
Lots of information coming at ya’! Today begins the Whole30 Challenge! We have been building up to this for the past couple of weeks. Some of you have taken the necessary steps to be productive over the next 30 days …
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