08/31/12

MOD Bench press GMOD Front lever Back lever Ring pull ups WOD Snatch it!

08/30/12

MOD Box squats GMOD Pistols Bar muscle ups Skin the cats WOD Death by 10 meters

08/29/12

MOD Snatch deadlifts GMOD Ring support, 3x20s L-sit hang, 3x20s 4 Dips + 8 clapping pushups, x3 WOD 🙂

08/28/12

MOD Weighted pull ups GMOD Planche (tucked) HSPU Hollow rocks WOD 21-15-9 Thrusters Pull ups …aka FRAN!!!

08/27/12

MOD Overhead squat, 30RM -The barbell does not touch the ground or placed in the rack until all 30 reps are completed. If needed, you may rest the bar momentarily on your shoulders between attempts. WOD Kelly 5 rounds -400m run -30 box jumps -30 wall balls

08/25/12

MOD Athlete’s choice Super Beast, 17 minute cap 3 rounds: 30 double unders 20 chest-to-bar pull ups 10 burpees then… 10 deadlifts (315#/225#) 10 clean & jerks (185#/135#) Captain Intensity, 10 minute running clock Row for distance, 4 minutes 1RM front squat

08/24/12

MOD Snatch skill transfers GMOD 3×5 ice cream makers 3×5 around the worlds 3×5 skin the cats WOD Squat snatch

08/23/12

MOD Back Squat, slow tempo GMOD 30 HSPU Front Lever, 60sec WOD 5 Rounds -10 Burpee box jumps -5 Deadlifts

08/22/12

MOD Squat cleans on the minute, 10 minutes GMOD L-Sit, 60sec 4×15 Ring Dips WOD 15 Minute AMRAP -5 Back Squats -10 Box Jumps -15 Push ups -20 Double Unders

08/21/12

MOD Deadlift GMOD Hollow rocks Hollow arches Handstand hold WOD 21-15-9 Wall balls Front squats Push press Burpees 3+ hours before or after MODS & WOD: GORUCK WOD 60 sec on : 60 sec rest 60 sec on : 50 sec rest 60 sec on : 40 sec rest 60 sec on : 30 sec rest 60 sec on : …