Warm up: Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: Strength Front Squat 5-5-3-3-1-1-1 Then 100 Sit-ups (Abmat)
Archive for June, 2011
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WOD 6/29
June 29th, 2011 
admin Warm up: Run 400m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: 20 Min AMRAP 7 Handstand push-ups 12 L-Pull-ups Scale as needed
WOD 6/28
June 28th, 2011 admin Warm up: Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: For time: 30 Thrusters #45/#75 30 Pull-ups 30 Dead Lifts #95/#185 30 Box Jumps Athlete must finish one exercise before moving to the next
WOD 6/27
June 27th, 2011 admin Warm up: Run 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: Tabata Push-ups Then 10 Turkish Get-ups each side #35/#53
WOD 6/25
June 24th, 2011 admin Warm up: Ski 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: For Time Run 800 meters Ground to Overhead 30 reps Run 800 meters Work with your Coach to find a suitable weight!
WOD 6/24
June 24th, 2011 admin Warm up: Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups Burgener Warm up WOD: Strength: Power Snatch 3-3-3 MetCon: 5 min AMRAP 10 Hang Power Snatch #45/#75 15 Double Unders (Sub 3x Singles)
FIGHT GONE BAD 6
June 24th, 2011 admin Lets Raise awareness and some cold hard cash to support those who give everything for this GREAT country of ours!!! The Special Operations Warrior Foundation Fight Gone Bad 6 will be conducted on 17 September 2011 PLEASE SIGN UP NOW!!!! Lets get the donations flowing!!!! JOIN THE TEAM!!!
WOD 6/23
June 22nd, 2011 admin Warm up: Run 400m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: 3 Rounds for Time 250m Ski 15 Burpees 10 Dead Lift #155/#225
WOD 6/22
June 22nd, 2011 admin Warm up: Run 400m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD:5 rounds for time 9-Shoulder Press #75/#95 7- Burpee Box Jumps 5- Pull-ups
