Monthly Archives: May 2016

Pushing Forward

Strength 1: A: 4×6 Front Rack Walking Lunge, heaviest able, rest :60 then... B: 4×6 DB/KB Single Arm Bench Press Or Standing Press (each side),  rest :60 then back to A... Strength 2: Snatch Quickly find a max Full Snatch + Below Knee Hang Squat Snatch WOD : For Time Run 400m then 6 Rounds 10 Burpees 5 Handstand Push-ups then Run 400m S : 10 Push-Ups for...
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Core Conditioning

Core Work: 3 minutes of work for each section, 1 min rest between 1: AMRAP 10 Hollow Rocks 20 Alternating Hollow Flutter Kicks with Arms 30 Supermans ME Hanging L Sit with rest of time (pull-up bar, accumulated) 2: AMRAP 1 Minute Straight Arm Plank Hold 1 Minute Forearm Plank Hold AMRAP Alternating Knee to Elbow in Straight Arm Plank 3: AMRAP Russian KB swings, 53/35 – less...
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Core Work: 3 minutes of work for each section, 1 min rest between 1: AMRAP 10 Hollow Rocks 20 Alternating Hollow Flutter Kicks with Arms 30 Supermans ME Hanging L Sit with rest of time (pull-up bar, accumulated) 2: AMRAP 1 Minute Straight Arm Plank Hold 1 Minute Forearm Plank Hold AMRAP Alternating Knee to Elbow in Straight Arm Plank 3: AMRAP Russian KB swings, 53/35 – less...
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Morrison

"Morrison"  50-40-30-20 and 10 rep rounds of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood...
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