By maillard | June 6, 2014 | Comments Off on

SKILL: Weighted good mornings…work up to a heavy set of 5 from the rack..NOT the floor! WOD: 6 rounds for time: 10 American Kbell swings 24/16 10 burpees

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By maillard | June 5, 2014 | Comments Off on

SKILL: Kipping Pull-up At least 10 minutes of attempts WOD: 3 rounds for time: 1000m row 3 mins rest between sets  

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By maillard | June 4, 2014 | Comments Off on

SKILL: Sled Drag: Slow and controlled , dragging from the heels. Work up to a moderate weight. Athlete must do at least twice length of gym WOD: 4 rounds for time 5 pullups 10 push ups 15 squats 20 sit ups

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By maillard | June 3, 2014 | Comments Off on

SKILL: Muscle Up progressions Bench Press 7 sets x 2 WOD: Tabata Mat Nasties

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By maillard | June 2, 2014 | Comments Off on

SKILL: Kettle Bell Clean and Jerk Progression from one handed swing   WOD: “Annie” 50,40,30,20,10 Double Unders and Sit ups

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By maillard | June 2, 2014 | Comments Off on

SKILL: Muscle Up Ring Progressions   WOD: Bench Press 7×2 Finisher surprise

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By maillard | June 1, 2014 | Comments Off on

Rest!! 🙂

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