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    • Jan 10, 2017
    • 1 min read

1-10-16

Endurance Wod “Morrison” 50-40-30-20-10 Wallballs (20/14) Box Jumps (24/20) KBS (53/35)

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CV Inversion 500m Row 10 Burpees 400m Row 8 Burpees 300m Row 6 Burpees 200m Row 4 Burpees 100m Row 2 Burpees 3 Rope Climbs 100m Row 2 Burpees 200m Row 4 Burpees 300m Row 6 Burpees 400m Row 8 Burpees 500m Row 10 Burpees

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3.1.21

A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)

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A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s

2.25.21

A. Conditioning 2 rounds 8 minute AMRAP 500m row 15 Air Squats 15 Russian KB Swings (70/53)(53/35) -Rest 2 minutes- B. Accessory 3 Rounds 10 Pike-Ups or Tuck-Ups on Rower :30 Hollow Bar Hang :30 Walki