May 09, 2014

Strength:

Deadlift

3-3-3-3

Pistols

12-12-12

WOD:

5 Rounds

5 Power Snatches (115/75)

5 Burpee on Boxes

Rest 3 Minutes

4 Rounds

4 Power Snatches

4 Burpee on Boxes

Rest 2 Minutes

3 Rounds

3 Power Snatches

3 Burpee on Boxes

A Response to Anyone Who Thinks Deadlifts Destroy Their Spine

May 08, 2013

Strength:

On The Minute X 7

2 Cleans

Front Squat

3-3-3-3

WOD:

3 Rounds

2 Minute AMRAP

15 Kettlebell Swings

10 Toes to Bar

Ya Gotta Eat Ice Cream

May 07, 2014

Strength:

Split Jerk

2-2-2

Barbell Row

5-5-5-5-5

WOD:

5 Rounds

10 Push Press

10 Lateral Burpees

10 Pull Ups

Weight Gain 101

May 06, 2014

Strength:

Back Squat

3-3-3-3

Strict Handstand Pushups

4 Sets of Max

WOD:

6 Rounds

200 Meter Run

10 Hang Power Clean (115/75)

Rest 30 Seconds Between Rounds

Why We Are Losing Athleticism

May 05, 2014

Congratulations to Dylan, Janae, Novella, Matt and Kay (missing from the photo) on the 401 Competition at Mercury Strength and Conditioning. 

Strength:

Snatch

2-2-2-2-2-2

WOD:

2014 Regionals Event 6

50 Calorie Row

50 Box Jumps

50 Deadlifts (155/115)

50 Wall Balls

50 Ring Dips

50 Wall Balls

50 Deadlifts (115/115)

50 Box Jumps

50 Calorie Row

25 Minute Time Cap on the WOD

Explanation of Cinco de Mayo

May 03, 2014

Strength:

On The Minute X 9 Minutes

5 Push Jerks

10 Box Jumps

WOD:

Death By Power Clean (135/95)

Good luck to everyone competing in the MSC Highway 401 Competition. Go and kill it!!!

May 02, 2014

Muscle Up Queen

Strength:

Deadlift

5-5-5-5

WOD:

"San Fransico Crippler"

30 Back Squats (225/155)

Row 1000 Meter

Muscle Up Progressions & Ring Dips

5 Sets of Max Ring Dips