Monday, March 4, 2013

WOD:
OWNERS WOD:
5 Rounds:
5 Bar Muscle Ups
10 KB Swings #70
15 Thrusters #95
[vimeo http://www.vimeo.com/60423355 w=400&h=300]

Monday, July 30, 2012

Strength:
Wendler Squat wave B
80%x3, 85%x3, 90%x3
GHD HAMSTRINGS
5×5 (3/1/3seconds)
WOD:
3 rounds
9 Squat Cleans (75%/55%bw)
18 HRPU
1 Lap

Thursday, July 26, 2012

WOD:
1. Weighted pushups 1 min.
(25/10)
2. Front Squat 1 min.
(75%bw/55%bw)
3. Alternating KB push press 1 min.
3 rounds Max reps
1:1 ratio
For/skill:
L Sits and Pistol squats

Wednesday, July 25, 2012

WOD:
4 rounds:
24/7 or 7/24
7 burpees
24 Wall balls
24 Bicycles
7 Cone drill
Strength:
Wendler deadlift week 1
Big day for athletes: July 24th:
Lance Armstrong won his 7th tour
Karl Malone was born
Barry Bonds was born
Rick Fox was born

Monday, June 2, 2012

HRPU
DOUBLE UNDERS
PULL UPS
BICYCLES
BURPEES
CONE DRILL
3 rounds for max reps
1:1 (30seconds on/off)
Strength/Skill:
Handstands only

Thursday, June 27, 2012

WOD:
5 burpees
10 hang cleans
15 toes 2 bar
20 deadlifts
25 double Unders
3 rounds for time….
Skill/Strength:
Pistol Squats form

Tuesday, June 26, 2012

WOD:
1hspu
2pullups
3lunges
4situps
5squats
15 minute AMRAP
Every set doubles in reps each round
Strength/skill:
3xFailure Muscle ups
(scaled is 2xFailure pull ups +2xFailure Dips)

Monday, June 11, 2012

WOD:
100 Squats
80 suit cases
60 hrpu
40 double unders
20 lunges
10 pull ups
Skill:
50 Handstand Push Ups
100 Double Unders

Wednesday, May 22, 2012

WOD:
Team Workout:
part A:
Max Hang Clean 135/55
Gasser sandbag Carry 120/60
3 rounds
Part B:
3 minutes alternating kb swing
(max reps, bell cannot touch ground while being passed)