07.01.13 Monday

SKILL: Handstand Push Ups WOD: 200M Run 15 Ground to OH (75/55#) 20 DU/60 SU 12 Ground to OH 20 DU/60 SU 9 Ground to OH 20 DU/60 SU 6 Ground to OH 20 DU/60 SU 200M...

06.29.13 Saturday

Luck of the Draw! Team of 2: Each team sarts with a deck of cards. Between the two of you, you will get through the deck of cards one time. Each suit will have a designated exercise: Diamonds- OH lunge with Plate (25#/10#) Hearts- burpees Spades- goblet squat (44/35#)...

06.28.13 Friday

STRENGTH:Deadlift 5-5-5-5-5 WOD: 15min AMRAP 800m Run Then as many rounds of 5 HSPU 10 T2B 15 Box Jumps

06.27.13 Thursday

STAMINA: Tabata Row (record total Cal) WOD: EMOM for 10 min 2 Power Cleans (95/65#) 2 Front Squats 2 Push Press 2 Back Squats *2 Burpee Penalty for bar touching ground during round *10 Burpee Penalty for sitting out a...

06.26.13 Wednesday

STRENGTH: Back Squat 5 @ 40%, 5 @ 50%, 3 @ 60%, 5 @ 70%, 5 @ 80% (refer to 4/1/13 for 1RM Back Squat) WOD: 10 Decline Push Ups (12″Box) 20 Ring Rows 30 Supermans 40 Med Ball Sit Ups (20/14#) 50 Mountain Climbers 40 Med Ball Sit Ups (20/14#) 30 Supermans 20 Ring...