Saturday 04.12.14

WOD
10 Pullups
20 Power Cleans 95/65
30 Pushups
40 Air Squats
50 Push Press 95/65
60 Box Jumps 24/20
70 KB Swing 2 pd /1 pd
80 Wall Balls 20/14
90 Situps
100 DU
Partner WOD.
One person works.
One person motivates.

Friday 04.11.14

Five Food Myths we should all learn to not listen to:
1) Egg yolks are bad for you and you should only eat the whites
2) We should eat a low fat, high carbohydrate diet
3) A calorie is a calorie, doesn’t matter what kind
4) Use polyunsaturated fats for cooking
5) Use margarine not butter

ReRead more here! http://eatlocalgrown.com/article/12863-the-worst-nutrition-advice-in-history-here-s-top-5-contenders.html

Skills/Strength
Bar Rows
3x10
Work up to something heavy
WOD
"Badger"
3 Rounds
30 Squat Cleans (95/65)
30 Pull ups
800m Run
Skill/Strength/Mobility
Then:
3x10 Single Arm DB Sit Ups
(10 each arm)

Wednesday 04.09.14

Skills/Strength
Weighted Pull-ups
5x3 AHAP
WOD
1000m Run
10 Alt DB Snatch (45/25)
30 sec. L sits
500m Run
10 Alt DB Snatch
30 sec. L sits
250M Run
10 Alt DB Snatch
30 sec. L sits
Then 250m DB Waiter Walk

Tuesday 04.08.14

Skills/Strength
OH DB Walking 50'
3x efforts heavy, but perfect
WOD
10-1 LADDER
OHS 115/75
Handstand push-ups
Skill/Strength/Mobility
10 Min Mobility and Flexibility
Lat and Delt strectch w/ band attached on pull up bar
hold 1min each side.
-Hand in band take steps back palm up head down.
(body facing the pull up bar) -
Elbow in band take step forward
body facing away from pull up bar)