SATURDAY 12.1.2018 STAMFORD STRONG

Openers 100 bench press 5 r/l heavy 1 arm rows every time you break 5 sets Rear delt raises x 5 reps Bicep curls x 5 reps 100 dimmel deadlifts 5 heavy sandbag squats every time you break 5 sets Yates rows x 5 reps High box jump x 3...

SATURDAY 12.1.2018 WOD

WARM-UP 2 Min Bike/Row Coach Dynamic Warm-Up PART 1 “COME HELL OR HIGH WATER” 2 Rounds (Team Of 3, Each Athlete Starts On A Different Station) 5 Min AMRAP 15 Box Jump Overs 24/20 9 Power Cleans 135/95 Rest 3 Min 5 Min AMRAP 12/9 Cal AB 6 Bar Muscle Ups Rest 3 Min 5...

FRIDAY 11.30.2018 WOD

WARM-UP 2 Min Bike/Row Glute/Hip Mobility 2 RNFT 3 R/L Half Kneeling DB Windmills 6 R/L Hollow Floor Press 20 Banded Hip Extensions PART 1 15-20 Min AMRAP NFT 2 RM Deadlift 10 DB Curl To Press 20 Alt Windshield Wipers PART 2 “MAMA COCO” 16 Min CAP 100 DUs 50 HSPU 40...

THURSDAY 11.29.2018 STAMFORD STRONG

Openers 200 m sandbag carry Rest 2:00 min 10 front rack sandbag squats 100 m sandbag carry Rest 2:00 min 15 sandbag squats Rest :90 sec 50 m front rack sandbag carry Rest :90 sec Sandbag strict oh press max reps Sandbag oh carry max distance 4 sets Light yoke carry on...

THURSDAY 11.29.2018 WOD

WARM-UP 2 Min Bike/Row Shoulder/Hip Mobility 3 R/L KB Flow Drills 5 KB Swings 3 KB Cleans 1 TGU PART 1 “RIPPY” 4 Rounds 10 Bent Over Barbell Row 135/95 15 Lateral DB Shoulder Raise 20/10 20 Banded KB Goblet Squat 70/53 :30 Sec Max Floor Tucks Into.. 4 Rounds 10/5...