6.28.16

Paul Krieger 6/27/16 Paul Krieger 6/27/16

6.28.16

You might need a little ROMWOD in your life after Monday... Don't forget you can always hang out and hit a quick one after your class.  Just have your coach grab the computer and login so that you can get swole and flexy! — You might need a little ROMWOD in your life after Monday... Don't forget you can always hang out and hit a quick one after your class. Just have your coach grab the computer and login so that you can get swole and flexy!

WOD

Strength

Strict Press/DB Side Raises Superset

5x10 @ 50-60% 1RM

Use heavy DB weight, but maintain good form

Metcon

3 RFT

15 Back Squats @ 135/95

30 Push-ups

45 KB Swings @ 53/35

Rest 1 min between each round

Bar must start on the ground

Paul Krieger 6/15/16 Paul Krieger 6/15/16

Barbells and Bonding

JR Shortall 6/1/16 JR Shortall 6/1/16

6.2.16

WOD

10 min EMOM

3 Push Press @ 75% 1RM

Metcon

4 RFT

3 Squat Cleans @ 155/105 (RX+ 205/145)

15 T2B

250m run

Paul Krieger 5/16/16 Paul Krieger 5/16/16

5.17.16

Lots of PR's for Monday's Clean & Jerk... You can only get stronger if you put in the work!

WOD

Strength

Bench Press 3x5, 3x3, 3x1

Metcon

8 min AMRAP

10 Pull-ups or C2B (RX+ 3 Muscle-ups Ring/Bar)

10 Burpees

JR Shortall 5/9/16 JR Shortall 5/9/16

5.10.16

WOD

Find 1RM deadlift in 20 minutes.