10/30

10/30 “Freaky Friday” 400 m Run/500 m Row   1 Burpee, 20 KBS (53/35) 2 Burpees, 19 KBS 3 Burpees, 18 KBS 4 Burpees, 17 KBS 400 m Run/500 m Row 5 Burpees, 16 KBS 6 Burpees, 15 KBS 7 Burpees, 14 KBS 8 Burpees, 13 KBS 400 m Run/500 m Row 9 Burpees, 12...

10/26

For Time 27/21/15/9 Cal Row Power Snatch (75/55) KBS (53/35)

10/23

10/23 Warm Up 500 m Row 25 PVC Push Press 25 PVC OHS 25 PVC Pass Thrus 25 Push Ups 25 Sit Ups Dynamic:     Lunges     Butt Kickers     Quad Pulls   HERO WOD FRIDAY “Zeus” 3 Rounds for Time 30 Wall...

10/21 & 10/22

10/21/15: Warm Up Midline work 25 Cal Row 30 GHSU 20 TTB 25 Cal Row 20 GHSU 10 TTB Barbell Conditioning:5 Rounds EMO2M(Ascending) 1- Power Clean 1- Squat Clean 1- Front Squat 1- Jerk METCON: 10- Power Cleans(135/95) 20- Wall Ball(20/14) 30- DU   10/22 Warm up 400...

10/20

4 Rounds For Time 400 m Row 21 KBS (53/35) 12 Pull Ups 12 HSPU
WORKOUT OF THE DAY