Friday 3.24.13
Thursday, May 23, 2013 at 10:27PM Buy In: Squat Prep.
Front Squat 1x5@75%, 1x3@85%,1,1,1@ 90+%
then for time complete:
10-9-8-7-6-5-4-3-2-1 reps of:
Front Squats 115/185
Box Jumps 24"/30"
17 minute cap
Thursday 5.23.13
Wednesday, May 22, 2013 at 10:53PM Buy In: Run 3 laps warm-up. Stretch, prepare etc.
Run 1600 meters for time. 3 laps at Main Terrain+ 100 meters.
Sub 2k Row
post time to comments.
Wednesday 5.22.13
Tuesday, May 21, 2013 at 09:57PM Buy In: Tabata Double Unders. 10 reps: PVC Shoulder Complex, Band Face Pulls, Band pull aparts, Band shoulder dislocations. Spend another 5 minutes giving your gristle the business MWOD style.
Shoulder Press 1x5@75%, 1x3@85%, 1,1,1@ 90+%
Circuit style 3x
10 reps dumbbell curl and press
10 reps barbell behind the neck press
10 reps lateral raises
Tuesday 5.21.13
Monday, May 20, 2013 at 09:47PM Buy In: Run 400 meters. 20 reps: Toes to bar, GHD Sit-ups, Hollow body crunches. 4" PVC Thigh Gristle-slam. T-spine work w/ lacrosse ball. Band Shoulder mobility.
Complete 3 rounds for time of:
Run 400 meters
20 Chest to bar pullups
40 Pushups
60 Air Squats
complete all reps of a given movement before moving on.

