March 24, 2014

For old times sakes, a Zone workout to start off the week.

 

Mobility

 

10 minutes

 

Skill

 

10 mins to practice headstands and handstands and handstand walks

 

Strength

 

back squats 5x5 across

 

WOD

 

10 stations, 2 rounds, 45 secs on 15 rest

 

1. Handstand push-ups

2. Ball slams 30 l...

March 4, 2014

Mobility:

 

10 minutes

 

Warm Up:

 

Each athlete must complete in 1 min each:

 

Max cal airdyne

Max sit ups

Max pull ups

 

In House Competition WOD #1

 

12 min AMRAP

 

800 m row

40 lunges

30 hang cleans

20 burpees

 

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