Friday, October 24, 2014

darby

141024:

“Bossa Nova”
1 Mile Run
50 Wallballs (20#/14#)
40 Box Jumps (24″/20″)
30 Burpees
20 Power Snatches (95#/65#)

-then-

Shoulder accessory work
3 sets not for time:
25 Band pullaparts
1:00 Handstand hold
20 Sotts press with PVC

Thursday, October 23, 2014

slaughter

141023:

Group front rack/shoulder mobility

-then-

AMRAP 25:
Teams of 2:
Run 400
5 Power cleans (185#/115#)
5 Front squats
5 Shoulder to overhead
NOTE: 1 working at a time, both run


630 Skills: Pose Running Intro & Drills

Week 11 Day 2 Burgener: 10 x 3 Front Squat @ 89%

Tuesday, October 21, 2014

bench1

141021:

“Team DT”
5 rounds:
24 Deadlifts
18 Hang Power Cleans
12 Shoulder to Overhead

NOTE: Teams of 2, One Barbell Per Team (Rx-155#/105#)

-then-

3 sets:
15 reverse hypers or hip extensions
20 GHD sit-ups or weighted sit-ups


630 Skills: Double-Unders

Legacy WOD

View Legacy WOD