Wednesday

Oct 31, 2012

Pre WOD Snatch grip DL done only to above knee position (start of second pull ) Goal is to maintain consistant back angle throughout movement


Tuesday

Oct 30, 2012

Pre WOD Complete plank hold interval after each set of bench press 10 burpee penalty for broken plank hold  


Monday

Oct 29, 2012

Pre WOD 5 rounds, not for time, alternating movements Weighted step ups are performed with a barbell held in front rack position. All seven reps are completed with one leg before switching to other leg, AHAP  


Saturday

Oct 27, 2012

Pre WOD Alternating tabata pushups and bar hang


Friday

Oct 26, 2012

Pre WOD Burgener warmup, then... Every minute on the minute for 12 minutes complete:


Friday

Oct 26, 2012

Pre WOD Burgener warmup, then.. Every minute on the minute for 12 minutes complete:


Thursday

Oct 25, 2012

Pre WOD 5 rounds for quality:


Wednesday

Oct 24, 2012

Pre WOD Alternate sets of press and L-Chin ups (palms facing) If athletes are not capable of L-Chin ups, perform regular chinups, assist as necessary


Monday

Oct 22, 2012

Workout of the Day Christine3 rounds for time 500m Row 12 bodyweight DL 21 Box Jumps (20")