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Archive for May, 2013

June 1, WOD

Posted by Jenn on May 31,2013

Skill Session 3 x D Ball Slams 10 Reps Butter Flys Tech Back Bends 10 Sec Super Mans 10 Sec Wod Jackie 1000 M Row 50 Bar Bell Thrusters 45# 30 Pull Ups Coach Swagar’s Quote of the day: “There’s no abiding success without commitment.” Tony Robbins  

MOST Mobile

Posted by Jenn on May 31,2013

Alright.  So I’m done 5 years of school (for now) and starting to get my life back.  So I’m thinking what better way to start off then to contribute to the MOST Blog (maybe get me practiced up for writing my thesis).  Another thing this additional time permits is to officially launch MOST Mobile.  Let […]

May 31st – Short Interval WOD

Posted by Arthur on May 31,2013

Complete the following Short Intervals   Run or Row 2 x (1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on)

May 31, WOD

Posted by Jenn on May 30,2013

Skill Session 3 X 8 Reps Jerk Balance Push Jerk Double Unders Wod 15 Min Amrap 12 Bent over Rows 10 Stiff Legged Dead Lifts 8 Hang Power Snatch Coach Swagar’s Quote of the day: “A relationship requires a lot of work and commitment.” This includes your relationship with fitness. You must work at it […]

May 30, WOD

Posted by Jenn on May 29,2013

Skill Session 3 x 8 reps Snatch Grip Dead Lift Snatch Grip Shrugs Pull Ups Wod 8 Min Amrap 6 Snatch 30 Single Skips Coach Swagar’s Quote of the day: “Leaders are made, they are not born. They are made by hard effort, which is the price which all of us must pay to achieve […]

May 29th – Long Interval WOD

Posted by Arthur on May 29,2013

Complete the following Long Intervals   Run or Row Repeat 800m, recover 3:00, until form/pace deteriorates

May 29, WOD

Posted by Jenn on May 28,2013

Skill Session 3 x 20 reps Banded Glute Med Walk Side Step Ups Prone Trap Raise V Ups Wod 6 Intervals with 90 Sec rest 10 Bench press 20 Kettle Bell Swings Coach Swagar’s Quote of the day: “The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of […]

May 28th – Short Interval WOD

Posted by Arthur on May 27,2013

Complete the following Short Intervals   Run or Row 3 x (200m + 300m + 400m)  Work:Rest of 1:1.

May 28, WOD

Posted by Jenn on May 27,2013

Skill Sessoin 3×8 Reps Banded Rows Dumb Bell Pull Overs GHD Sit Ups Wod 5 Rounds 8 Front Squats 10 Dead Lifts 12 Wall Balls Coach Swagar’s quote of the day: “Individual commitment to a group effort – that is what makes a team work, a company work, a society work, a civilization work.” Vince […]

May 27, Wod

Posted by Jenn on May 26,2013

Shoulder Health Skill Session 3 times through Clean Rack Delivery 10 reps Mid Hang Clean Pulls 10 reps Tall Clean 5 Reps ButterFly Pull ups 5 Reps Wod 15 Min Amrap 250 M Run 10 Hand Stand Push ups 10 T2B 10 jumping lunges Coach Swagar’s Quote of the day: “A hero is defined by what […]