Dynamic Effort Uppers
Main Event: Speedy bench -50% x 3 x 10 -60% x 3 x 10 -70% x 3 x 10 Accessories Barbell shoulder press x 5... Read More
Friday, 3 July, 2015
Workout of the Day: WOD: Back Squat: Find a 4 Rep Max Subtract to 60% of that number 1 Squat, 1 Good Morning x as... Read More
Teens: 1 July, 2015
Warm Up: Run 400m 30 Seconds each 2x of: Hollow Rocks Push Ups Squats Mountain Climbers Skill: Thrusters Workout: Death By: Thrusters (Odd Minutes) Bar... Read More
Pre-Teens: 1 July, 2015
Warm Up: Mixed Tabata of: Squats Push Ups Kip Swings Shoulder Press Skill: Thruster Workout: 8 Min AMRAP: 5 Thrusters 10 Sit Ups Row 100m... Read More
Teens: 30 June, 2015
Warm Up: Mixed Tabata: Lunges Push Ups Lateral Hops Pull Ups Skill: Back Squat Workout: For time: 1 Rope Climb 21-15-9 Back Squat Double Unders... Read More
Kids: July 2, 2015
Warm up: 3 Rounds 2 Forward rolls -> 10 yds Backpedal -> 10 yds Broad jump -> 30 yds Grapevines Skill work: Top-to-top Push ups... Read More
Pre-K: July 2, 2015
Skill work: Plank Warm up: Move around the cones and FREEZE! WOD: Set up with each person standing behind a cone to form a large circle... Read More