110314 November 2, 2014/0 Comments/in Capacity Training /by wintersmomBuild to heavy 3 rep squat snatch Build to heavy 3 rep clean & jerk Back Squat 5×2-4 reps 2 sec pause at parallel Wod 3/ 9min Amraps with 5min rest between 30 box jumps 24/20 500m row 100 dbl unders 30 kb swings 70/53# 1600m row
110314 November 2, 2014/0 Comments/in WOD /by wintersmomBuild to heavy 3 rep squat snatch Build to heavy 3 rep Clean & Jerk Wod 15min AMRAP 30 box jumps 24/20 400m run 30 kb swings 53/35#
Sunday Funday November 1, 2014/0 Comments/in WOD /by wintersmom100foot sled drag AHAP MAX EFFORT HSPU IN 30SEC 100 FOOT SLED DRAG MAX EFFORT PULL UPS 30SEC 100 FOOT SLED DRAG MAX EFFORT DBL UNDERS 30SEC 100 FOOT SLED DRAG MAX BURPEES IN 2MIN