October 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

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

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... Read More

Pre WOD Alternating tabata pushups and bar hang

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

Pre WOD 5 rounds for quality:

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

Workout of the Day Christine 3 rounds for time 500m Row 12 bodyweight DL 21 Box Jumps (20″)

Pre WOD Double tabata Sit ups Plank hold