04.29.16 Friday

STRENGTH: 1RM Deadlift Take 20-30min to find 1RM WOD: 400m Run 12 DB or KB Deadlifts (55/35 per hand) 200m Run 9 DB or KB Front Squat (55/35 per hand) 100m Sprint 6 DB or KB Push Jerks (55/35 per hand) QOD: What is a “must have” ingredient on your favorite...

04.28.16 Thursday

WOD: Work into a heavy single Clean & Jerk *Clean can be any style – Squat, Power, or Hang *Jerk can be power or Split AP: 100DU for time _______________________________________________________________________________________ 5:30 PM BootCamp Class WOD:...

04.27.16 Wednesday

WOD: Jackie 1000m Row 50 Thrusters (45/30#) 30 Pull Ups ________________________________________________________________________________________________________________________________________________________________________________________________ 5:30 PM BootCamp...

04.26.16 Tuesday

STRENGTH: 1RM Strict Press Take 20min to find 1RM WOD: 3 Rounds: 1min Alternating DB Snatch (35/25#) 1min Flutter Kicks 1min Stationary Lunges w/ 1-DB extended overhead 1min Max Calories on Rower Rest 1min between rounds *Score is total reps for all 3 rounds*...