MONDAY 6.1.2015 WOD

PART 1: Every Minute on the Minute for 12 Min MIN 1 – Wall Walks x 2 Reps with 5 sec Pause MIN 2 – Overhead Squat* or Front Squat x 8-10 reps MIN 3 – Strict KTE x 5-8 reps MIN 4 – :45 Sec Jump Rope / DU Practice *Overhead Squat load is athlete’s choice....

SUNDAY 5.31.2015 WOD

Part 1: Midline 100 Hollow-Rocks For Time Every Time You Break 30 Second Wall Walk/HS Hold Scale by Volume and Time Part 2: Barbell Mobility Part 3: “The Barbell Workout” Athletes Choose a 45/25 Barbell Every Five (5) Minutes For 30 Minutes Complete One of...

SATURDAY 5.30.2015 WOD

PART 1: Close Grip Bench Press – 5 Sets for 3 Reps PART 2: In Teams of 3. 15 Min AMRAP of: 20/15 Calories Rowing or AirDyne Run to #2 As soon as the teammate is off the Rower/Bike, the next teammate jumps on and starts his/her 20/15 cals. or STRENGTH PROGRAM...

FRIDAY 5.29.2015 WOD

FRIDAY PART 1 In 10 Min quickly build up to a 5 Rep “CLUSTER” of the day PART 2 “Fractured Jackie” 2 Individual Rounds with a Partner. 500 m Row 25 Thrusters 45 lb / 25 lb 15 Pullups P1 Will complete 1 Full round by themselves. After they are...

THURSDAY 5.28.2015 WOD

Jared at the Lennon Wall in Prague OPTION #1 ACTIVE RECOVERY A. 15 Minute moderate pace Airdyne, Rower or Jogging. Flush the system out. You should be able to hold an easy conversation. B. 15 Minutes of mobility work with the Lax Ball and Foam Roller. All serious...