Author: Johnny Bouchard

Monday 12.4.17 WOD: "Lift Off WOD" Complete as many rounds as possible in 12 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups Men use a 45-lb. barbell and 24-in. box Women use a 45-lb. barbell and 20-in. box Tuesday 12.5.17 WOD: 1RM Snatch 1RM Clean & Jerk Wednesday 12.6.17 (in the back building) WOD: 5 Rounds for...

Monday 11.27 3RFT 500m Row 20 Burpees Box Jumps (24/20") 10 Snatch [anyhow] (135/95) Tuesday 11.28 "Till You Quit" 5 Rounds In 2 Minutes Complete 300' Empty Sled Push with remaining time Max Rep Sandbag Squats (100/70lbs) Wednesday 11.29 For Time 15 Push Jerks (Rx = 50% of 1RM Deadlift, if scaling use same weight you did...

Monday Mobility: T-Spine Opener With Med Ball Warm-Up:  3 Rounds Row 200m Lunge 20 Steps 10 Inch Worms + Push-Up Core Work 150 Partner Med Ball Sit-Ups For Time (20/14#) WOD 3 Rounds For Time 500m Row 21 Burpees 12 Front Rack Lunges (135/95#) Tuesday  Jog 400m 20 Pass Throughs 20 Reverse Grip Pass Throughs 10 Scap Pull-Ups 10 Scap Push-Ups 7 Regular Push-Ups 7 Wide...