WOD:
21-15-9
Burpess
Sit-ups
HSPU
Strength:
50 Sit-ups/GHD
Back Squat: 3×4 65%
Push Press: 3×3 65%
Wednesday, May 15, 2013
Remember we will also have our Fundamentals class tonight at 7:15! It will cover snatch and burpees! Two very feared movements, this class will help everyone! Be there if you want/need help with your form on either of these! (Everyone can always improve!!)
WOD:
2 Rounds:
30 DU
30 Deficit Push Ups
30 walking Lunges
30 Bicycles
30 Pull Ups
Strength:
Clean & Jerk:
2×3 @ 80% 3×2 @ 85
Front squats:
3×5 @ 85%
Thursday, May 2, 2013
Friday, April 19, 2013
Friday, April 05, 2013
Tuesday, April 02, 2013
30 Pull Ups
30 Double Unders
30 Walking Lunges
30 C2G Push Ups
30 Burpees
15 Pull Ups
15 Double Unders
15 Walking Lunges
15 C2G Push Ups
15 Burpees
Skill:
2 Min Max Effort:
•Ring Dips(or hardest variation you can complete.)
•Muscle Ups
•HSPU
•Box Jumps
Pick the two you are weakest at, not necessarily the two you want to do. Lets all get better today!
Tuesday, March 19, 2013
Friday, March 8, 2013
Tuesday, February 19, 2013
WOD:
3 Rounds
50 Squats
50 Double Unders
50 Deficit Push-ups
Strength:
Clean & Jerk:
3×3 @ 65%
Snatch Balance:
3×3 @ 65%
Front squats:
3×5 @ 65%
Push jerk behind neck:
3×3 @ 65% of jerk 1RM
Toes to bar:
3×12
Monday, February 11, 2013
WOD:
70 Double Unders
60 Strait Leg Sit-ups
50 Air Squats
40 Clap Push Ups
30 Toes 2 Bar
20 Ring Dips
10 Pistols
5 Muscle Ups
+
Max Reps Hand Release Burpees with remaining time! Number of burpees will be your score.
18 Minute Cap!
Strength:
Snatch:
2×3 @ 75%
2×3 @ 80%
Back squat:
3×5 @ 80%
Push press:
5×3 80%