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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2017 July 29

METCON: TEAM of 3 WOD (rotate as needed, 1 person working at a time) 400m sprint (altogether) – 210 Push-Ups – 30 rope climbs –…

2017 July 28

STRENGTH Front Squats 1-1-1-1-1-1-1-1-1-1 *go on every 3 minutes

2017 July 27

METCON: 5rds – 90sec ring muscle-ups – 30sec rest – 90sec burpee box jump overs – 30sec rest

2017 July 26

STRENGTH Push Press 3-3-3 METCON 5rds – 10 thrusters – 10 pull-ups *10min timecap

2017 July 25

STRENGTH L-Sit Progressions 3-5rds of – 20sec L-Sit – 20sec Weighted Pike Stretch – 20sec elevated side plank twist Right – 20sec elevated side plank…

2017 July 24

STRENGTH: SNATCH practice – 10min to work up to a heavy Power Snatch + Snatch Balance No Dip + Snatch METCON: 3rds – 1min row…

2017 July 23

METCON Complete as many rounds as possible in 40 minutes of: – Run 800 meters – 315-lb. deadlifts, 10 reps – Run 800 meters –…

2017 July 21

STRENGTH Hollow Body Progressions METCON 4min AMRAP – Bear Hug Kneeling Lunges 4min AMRAP – 8 Medball Slams – 8 Medball Cleans 4min AMRAP –…

2017 July 20

STRENGTH On every 2 minutes for 32min – 1st 2min – 4 Tempo Overhead Squats 5551 – 2nd 2min – 10 Strict Pull-Ups
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