by Justin Quandt | Nov 28, 2013 | WoD
STRENGTH: Bench Press build to 1RM deload to 80% of 1RM 3 sets for max reps OTM MetCon: AMRAP 16 8 T2B 12 Pistols 16 Medball ground over shoulder (14/20) by Justin Quandt | Nov 27, 2013 | WoD
TECHNIQUE: Zercher Squats and Lunges Barbell SandBag Stones Keg Sotts Press Barbell Snatch Grip Single KettleBell Alternating KettleBell Double KettleBell MOBILITY: Upper Body Pec/Lats T-spine/Traps Bicep/Tricep Forearm Extensors/Flexors MONO (RE)TEST:... by Justin Quandt | Nov 26, 2013 | WoD
SKILL: Sleds push pull drag MetCon: Partner AMRAP 24 30 C2B Pull-ups (resting partner hangs on bar while other does C2B) 10 x 20m (10m sandbag carry + 10m sprint) 150 Dirty South Wall Balls... by Justin Quandt | Nov 25, 2013 | WoD
STRENGTH: Push Press @ <70% (every 2:00) 4 sets x 8 reps Every Minute On The Minute (use same weight as above Push Press) Snatch Balance 3 sets x 2 reps Tall Clean 3 sets x 2 reps Jerk Balance 3 sets x 2 reps MetCon: 4 Rounds 3:00 ON | OFF 3:00 8... by Justin Quandt | Nov 25, 2013 | Endurance WoD
Warm-up: :30 ON :30 OFF 4 rounds of Double Unders :30 ON :30 OFF Round 1 = pull-up, Round 2= push-up, Round 3= sit-up, Round 4= Air Squat Part 1. Rowing intervals 50, 10, 20, 30, 40 Kcal Row Rest: 4:00, 1:00, 2:00, 3:00 Note time it takes to row each of these calorie...
