Friday, June 7, 2013

Jace during the 545 mile AIDS LifeCycle charity ride

from San Francisco to LA this week

6-7 WOD

Rest / Make-up / Mobility

Thursday, June 6, 2013

6-6 WOD

 

Volume training

 

Conditioning

5 Rounds for total time of:

250m Row

20 Hand release push ups

Rest 1 minute in between rounds

Wednesday, June 5, 2013

6-5 WOD
 

Skill / Strength

L-sit

 

Conditioning

3 Rounds for time of:

50 Wall ball (20#/14#)

15 Toes to bar

400m Run

Tuesday, June 4, 2013

6-4 WOD

 

“DT”

5 Rounds for time of:

12 Deadlift (155#/105#)

9 Hang power clean (155#/105#)

6 Push jerk (155#/105#)

Monday, June 3, 2013

6-3 WOD
 

Rest / Make-up / Mobility

Sunday, June 2, 2013

6-2 WOD
 

Volume training

 

3 Rounds for time of:

Row 500m

25 Pull ups

Run 400m

Saturday, June 1, 2013

Special Fundraiser Workout at 11:00

 
6-1 WOD
 

8:30, 9:45 and 1:45 WOD only:

 

7 Rounds for time of:

7 Thrusters (95#/65#)

21 Double unders

Friday, May 31, 2013

Special Fundraiser WOD Tomorrow

 

bobbyflyer

 

Rest / Make-up / Mobility

Thursday, May 30, 2013

5-30 WOD
 

Strength / Skill

Split jerk

 

Conditioning

Death by Deadlift / Hand release push up

(185#/135#)

Wednesday, May 29, 2013

5-29 WOD
 

Strength

Squat

 

Conditioning

“1/2 Kelly”

5 Rounds for time of:

200m Run

15 Wall ball (20#/14#)

15 Box jumps (24″20″)