June13

Strength:

Over head squat
EMOTM for 10 minutes - 3 OHS and 2 Burpees

WOD:

5 rounds
30 Leg lifts
20 Wall balls

June 11

Skill:
           Shoulder Mobility
            Splits Practice

WOD:

          20 min  AMRAP

          10 Box jump
           20  Lunges
           15 Sit ups

This clip is from a guy who has made a huge difference in the way I view things and has helped make me a more productive and joyful person. His name is Tony Robins. He is amazing.

Remember, we are a product of our every day habits. So take a look at your own habits and see what they have resulted in and how they have made you what you are today.

         

         

June 10

Ok guys, it's Monday so it's time to try to get a new PR!

Today's WOD is

                                 Fran
                              21-15-9
                        Thrusters (95/65)
                            Pull ups


Strength:

                        5 rounds of 5 light, medium and heavy
                                         Front Squat

June 4, 2013

Strength:

Muscle ups.
Stretch shoulders.

WOD:

Must complete 150 push ups.

EMOTM:

2 power cleans (165/105)

The remainder do as many push ups as possible until you reach 150.

For Time.

June 3, 2013

Skill:
             100 Pistols


WOD:
 
                                                            "Diane"
 
                                                            21-15-9

                                                   Hand Stand Push Ups

                                                     Deadlift (225/155)