by Justin Quandt | Jun 30, 2013 | WoD
WARM-UP: 2 rounds 5 arm circles and flings 5 leg swings and sweeps 10 jumping jacks 2 rounds 5 strict pull-up -or- 10 ring-row 5 inch worm -or- 10 push-up 5 lunges L+R -or- 10 air-squat STRIKING: Focus mitt work review palm strikes partner strikes ... by Justin Quandt | Jun 27, 2013 | WoD
Olympic Lifting Total 15mins to build to 1 rep max Snatch 3 attempts to set max 15mins to build to 1 rep max Clean and Jerk 3 attempts to set a max Death by Burpee Shuttle Round 1 – 1 burpee + 1 x 10m run Round 2 – 1 burpee + 1 x 10m run + 1 burpee... by Justin Quandt | Jun 26, 2013 | WoD
Max Height PVC Jump in 15:00 Metcon – CAP19 600m Run 18 Front Squats (135/95) 9 Muscle Ups 400m Run 12 Front Squats 6 Muscle Ups 200m Run 6 Front Squats 3 Muscle Ups *Scale Muscle ups with 2:1 Strict pull ups 6 cycles :30 ON :30 OFF Hi/Lo... by Justin Quandt | Jun 25, 2013 | WoD
CAP10 100 Burpees for time Superset – 6×6 Sumo Deadlift Weighted Dip 40 Banded Good mornings 10:00 Focused Mobility Hips Knees Ankles :40 work/:20 Rest Burpees until you reach 100 reps *Must rest the entire 20 seconds every round. Keep... by Justin Quandt | Jun 24, 2013 | WoD
Skill Work: Double Kettlebell Cleans Snatch Swing Windmill Get Up Deadlift Squat Press Metcon: 17min AMRAP 200m Single KB Carry 20 KB Lunges 10 Pull...
