Tags » Bar-facing Burpees

Friday 5.1.15

DAILY WARMUP

check the board

MOBILITY

thoracic extension with double lax balls (starts at 1:20 in video) 2 min

clearing hip impingement with band (starts at 2:50 in video) 2 min each side… 30 more words

WOD

Tuesday, 3-24-15

So there’s only conditioning for Tuesday…but if you do it right, you’ll definitely still get a good burn in.

I should be in for both the breakfast and lunch sessions; I’ll be hitting up the backsquats from Saturday at the morning session. 61 more words

Monday 03.16.15

Skill/Strength/Buy-in:

EMOM 10
3 Deadlift 225/155
5 Bar-facing Burpees

WOD:

4 RFT
10 Push-ups
10 T2B
400m run

HAPPY WODDING!!

WODs

Saturday, 3-14-15

Head on in to Frederick or Tucker (both are open today, check the times) and hit this one up:

3 RFT:
21 Box Jumps, 24/20… 46 more words

Tired shoulders and sore knee/Achilles? (40)

EMOTM 10 Minutes
3 Deadlift = 235#

3 Muscle-ups = zero…

 

21-15-9
Push-Press (95)
Bar Facing Burpees

Box Jumps (24)

= 8:15 rx’d 

Deadlift

Monday 3.9.15

DAILY WARMUP

Check the board.

MOBILITY

Thoracic spine mobility with double lax ball or foam roller 2 min

Two rounds of air squats (heels elevated, flat surface, ball of foot elevated) 65 more words

WOD

Saturday, 2-28-15

Please post to comments if you still need to do 15.1/15.1a (or want to do it again) and when you’re looking at doing it. We do plan on having testif/judging sessions again on Monday both in the morning and at lunch. 152 more words