Monthly Archives: May 2014

Strength, Sunday June 1 Run/row/jump 3 minutes of rolling/stretching 10 tuck jumps 10 PVC pass throughs Snatch balance 3×3. Warm up to working sets. Increase weight each set. Snatches and cleans from boxes. Will determine a max. 2×3 2×2 3×1

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Sunday, June 1   Warm up: Run/row/jump 2 rounds 10 wall squats 10 box dips 10 explosive push ups. Lift hands at top 10 supermans Strength: athletes choice WOD:  21-15-9 Thrusters 95/65 Toes to bar Sit ups

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ARX, Sat May 31   Warm-Up: 2 Rounds 12 Burpee Broad Jumps 10-KB Deck Sit-ups step ups 10-KB Sotts Press (5 right/ 5 Left) 1 Minute Ring L-Sits   WOD# 1: “2007” For Time 1000 Meter Row Then, five rounds … Continue reading

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Saturday, May 31   WarmUp: Dynamic Stretching   Hero WOD: “Whitten“ 5 RFT 22 KB swings (50/35) 22 Box jumps (24/20) Run 400 meters 22 Burpees 22 Wall balls (20/14) *45-minute time cap*   Army Captain Dan Whitten, 28, of … Continue reading

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Friday, May 30   WarmUp: 3 rounds of: 10 tuck jumps 20 DU / 60 SU 7 C2B 7 box jumps 7  wall squats   Strength: Missing lift from week #2 (OHS, C&J or snatch)   WOD: 12-minute AMRAP 200 … Continue reading

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