Tuesday, 6 August, 2013
Workout of the Day: Skill Work: Squat Clean WOD: 21-15-9 Reps for time of: Squat Clean (135/ 95) Burpee Box Jumps Extras: Spend 10 Minutes... Read More
Heavy Deads
Max Effort Lower: Main Event: Snatch Grip Deadlift: work up to 3 heavy Singles Accessories: Heavy Sled Pushes Back Extensions
Thursday, Aug 1
Warm up: 10 squats -> bar traverse 10 push ups -> bear crawl 10 sit ups -> 3 forward rolls 10 grasshoppers -> lunge walk... Read More
Wednesday, July 31
Warm up: Jog 200 forward then backward 10 lunge steps 5 hand stand kick ups 10 toes to bar 5 dips Skill: Kettle bell... Read More
Kids: August 5, 2013
Warm up: 3 Rounds 20 sec Jump rope 20 sec Squats 20 sec T-Push ups Skill work: Slo-Mo Throw (Overhead pass) WOD: Line up across... Read More