Monthly Archives: October 2014

0795:

WU: shoulder mobility + 3 rds of wod wu. WOD: 10 Minute amrap 8 SDHP 75/53 8 pull ups run 200 m STRENGTH: Squat 8X2 75%: 60 rest Press 8X2 75% :60

Category: WOD

0794:

WU: get ready ready! WOD: 800 m run 30 wall balls 30 pull ups 30 burpees 800 m run 20 wall balls 20 pull ups 20 burpees 800 m run 10 wall balls 10 pull ups 10 burpees Finish: 10 minutes stretching. GA: 20 15 reps for wall ball and burpees, 15 10 5 pull… Read More »

0793: Hello Valentina

Welcome the newest Mulvaney to the Crew. WU: 5 push ups, 5 good mornings, 10 Tempo squats for 6 solid minutes. STRENGTH: Close grip b. press 5X5 @50 Deficit DL 4X4 @ 60% Bulgarian Split Squat 4X3 (use caution!) Finish with 10 minutes stretching: Calves Hamstrings Pec & anterior shoulder

0792: Paleo Challenge Starts Monday

WU: Paleo discussion and referral to App then – 20 mt climber, 5 V-UP, 15 squat X3 WOD: Benchmark – Log! Use Sugarwod. For Time: 400 m run 20 DL 225/235 400 m run 20 kb swing 70/53 400 m run 20 burpees 400 m run 20 CTB pull ups 400 m run 5 DL,… Read More »

0790:

PALEO 2120 CHALLENGE STARTS THIS MONDAY!!!!!!!!!! WU: 5 minutes f. roll – Lats/anterior delt, groin, hams and Gastroc. 5 minutes 10 m walking lunge 200 m run to warm up. WOD: 4 RFT 20 db comp swings 53/35 12 pull ups 800 m run STRENGTH: FRIDAY