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

View More

By maillard | June 3, 2014 | Comments Off on

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

View More

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

View More

By maillard | June 2, 2014 | Comments Off on

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

View More

By maillard | June 1, 2014 | Comments Off on

Rest!! 🙂

View More

By maillard | May 31, 2014 | Comments Off on

SKILL: Handstand progressions WOD: Partner WOD for time 150 burpee pull ups one partner works…one rests…rotate.

View More

By maillard | May 30, 2014 | Comments Off on

SKILL: Pull-Up progressions…Turtle Giraffe..bead swings, banded etc WOD: 4 rounds for time 800M runs…2min rest between each.

View More