11/12/14 Strength: Front squat 50/10 60/5 70/5 80/5 Wod: 500 m row 40 thrusters 45/35 500 m row 30 thrusters 500 m row 20 thrusters
Category: Uncategorized
Am 5,6,9,11 Pm 330,4,5,6
11/11/14 Mobilize & technique: 10-15 min grab a pvc/band/empty bar and mobilize/work technique Veteran’s Day Wod: “Lumberjack 20” 30 min cap: 20 Deadlifts (275lbs/185) Run
Am 5,6,9,11 Pm 330,4,5,6
11/10/14 Strength: Back squat 50/10 60/5 70/5 80/5 *max next week* Wod: 15 min cap “Jake the Snake” 10-9-8-7-6-5-4-3-2-1 Jerks, 175/125, no racks 2-4-6-8-10-12-14-16-18-20 Pull
Team wod
Team Wod 10 am Open gym 11 am Barbell 11 am
Am 5,6,9,11 Pm 330,4,5
11/7/14 Skill: 15 min 1) MOBILIZE !! 2) work your weakness- ask a coach for help! Wod: 20 min cap 2012 Regionals Event 2 Row
Am 5,6,9,11 Pm 330,4,5,6
11/6/14 Strength/skill: Tabata Dead hangs and Ring dips 4 rds each/alternate movements *spend 8-10 min on the bar. Work your kip/butterfly/muscle up progression etc.. Wod:
FBO Fitness 