Month: August 2014

08/11/14

A) Mobilize -Choose 2 upper body and 2 lower body stretches, 2 minutes per movement, per side -15 minutes B) EMOM 12 (40s:20s work:rest) Odd: alternating pistols Even: double unders -aim for consistency, don’t burn out on the first few rounds C) “Mini Cindy” AMRAP 10 5 pull ups 10 push ups 15 squats

Sunday, August 10th update

We’ll be trying something new and posting an update every Sunday to talk about the previous week and/or let you know what to expect in the coming week(s). It might not happen every Sunday, but I’ll at least try! So we just finished with the high volume cycle and this week we will be deloading….

08/07/14

A) EMOM 18 Minute 1: 15x Russian KB Swings Minute 2: 13x T2B Minute 3: 9x RDL B) Good Mornings 4 x 8 C) AFAFP 800m run 400m farmer carry Compare to 070314 Don’t remember what you did last time? You can comment below on any post and go back to check at any time!…

08/06/14

A) EMOM 16 Odd: hang clean + front squat + 2x jerks Even: 5x muscle ups or 10x pull ups + dips B) 30-20-10 Ball slams Double unders Hollow rocks Compare to 052814 Don’t remember what you did last time? You can comment below on any post and go back to check at any time!…

08/05/14

A) Every 90 seconds for 15 minutes 1 power snatch 1 hang power snatch B) “Ghost” 6x 1 minute row 1 minute burpee 1 minute double unders 1 minute rest Compare to 062314 Don’t remember what you did last time? You can comment below on any post and go back to check at any time!…

08/04/14

A) Back squat Retest of 5rm B) 5x 400m run 15 thrusters Compare to 060914 Don’t remember what you did last time? You can comment below on any post and go back to check at any time! We’ll also start selling wod journals and we have some blank notebooks upstairs.