• Friday February 27, 2015

    Warm Up: x 3 10 Reverse dip shrugs 10 eb strict press 20 Pillar Plank Hold with Alternating Reach Strength: Strict Press 5, 5, 5, 5 then x 3 15 Rt/15 Lt Lateral Banded Shoulder raise with 15 sec hold on last rep WOD: 50 burpees 40 push ups 30 pull ups 20 hang power

  • Thursday February 25, 2015

    Warm Up: x 3 :30 Ipsilateral Dead Bug 15 reverse hypers 10 hand only inch worms Strength: Deadlift 3 x 5-5# heavier then last week then 3 rds 10 elevated kb rdl 15 GHR Wod: 3 Rds 10 Thrusters 10 Toes to bar rest 3 Min 3 Rds 15 Kb Swings 10 dipssiteмаркетинг стимулирование сбыта

  • Wednesday February 24, 2015

    Warm Up: x 3 :30 Ipsilateral Dead Bug 15 reverse hypers 10 hand only inch worms Strength: Deadlift 3 x 5-5# heavier then last week then 3 rds 10 elevated kb rdl 15 GHR Wod: 3 Rds 10 Thrusters 10 Toes to bar rest 3 Min 3 Rds 15 Kb Swings 10 dipsреклама на щитахкак

  • Tuesday February 24, 2015

    Warm Up: x 3 3 Ninja Roll Up to Vert Jumps 10 deficit push ups 10 ring rows 2 wall walks with 10 sec hold at the top Skill: x 4 20 yrd db walking lunges 20 lateral skier hops 4 depth push ups with explosive rebond up wod: 4 Rds 600 M Row 50