• Virtual 3D Tour

Saturday 052717

Memorial-Day-2015flag
Workout of the Day:
For Time/Reps…
6 rounds of…
20 RKB Swings
200m Run (together)
20 Push-Ups w/ Sandbag Drag AHAP
*split reps evenly
-Cash-Out-
5 min. of Burpees
*only 1 partner working at a time, switch off as needed, complete as many Burpees with your partner as possible in 5 min.
score=time + total burps
OLY:
Mobility:
1) Before OWoD – Joint Distraction Techniques and Voodoo Bands as necessary.
2) After OWoD/MWoD – Smashing, foam rolling as necessary.
OWoD:
Back Squat – 75% x 10 x 3
Snatch Pull – 90% (of snatch) x 2 x 3
Snatch Deadlift – 100% (of snatch) x 3 x 3
Snatch Push Press – 5 x 3 moderate weight
Endurance:
Bike
5 mile TT, then 5 miles @ 90% effort

Saturday 052717

Friday 052617

Thursday 052517

Wednesday 052417

Tuesday 052317

Monday 052217

Sunday 052117

Saturday 052017

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