5/29/15 Friday
Performance In Teams of 2 or 3 (Pending on how much hurt you want J): Move as far down the ladder as possible in 7min of Push Press: 50 reps at 95/75 50 reps at 135/85 AMRAP in remaining time…
7/7/14 Monday
Performance A. BackSquat; 3 reps x 5 sets *Build to a tough 5 reps and use that weight for all sets + “Jackie” For time: 1000m Row 50 Thrusters, 45lbs both men and women 30 Pull-ups Competition Wod will…
5/5/14 Monday
Performance A. Box Squats @ 21×1; 1 rep EMOM x 10min *10lbs heavier then the heaviest weight you did last week + B. “Jackie” For time: 1000-Meter Row 50 Thrusters (45/33 lb. barbell) 30 Pull-Ups *For those of you who…
2/29/13 Wednesday
Fitness/Performance A1. Deadlift @ 30X1, 6-8 x 3 sets, Rest 45 seconds A2. Dumbbell Bench Press @ 20X1, 8-10 reps x 3 sets, Rest 45 seconds + “Jackie” For time: Row 1000 Meters 50 Thrusters 45lbs 30 Pull-Ups
1/11/13 Friday
Fitness A1. Deadlift @ 20×1; 6-8 x 3 sets; rest 60sec A2. Single arm Shoulder Press; 6-8/arm x 3 sets; rest 60sec A3. Double Under Practice; 60sec; rest 60sec + B. “Jackie” For time: 1000-Meter Row 50 Thrusters (45/33 lb. barbell)…