Monthly Archives: September 2013

0471:

WU: 10 min to get warm. hip, knee and shoulder mobility Strength: DL 5×80 3x85x2 2+x90 WOD: 13 min Amrap 3 HSPU 5 ring push ups 10 PVC Pistols R-L

Category: WOD

0470:

WU: 5 min Strength: B. Press 4×4@75% Tempo- (3/1/0) Lower bar 3sec to chest, 1 sec hold on chest, rapid extension off chest to lockout. http://www.muscleandstrength.com/articles/resistance-training-exercise-variables.html WOD: 3 RFT 8 db squat clean thruster 30/20 db’s must return to HH at conclusion of each rep. 200 m run 5 min for bb set up practice: 5RFT… Read More »

Category: WOD

0468:

WU: Got it! Strength: DL 8×70 6x75x2 4+x80 WOD: 30 minutes 5 hang clean  2 split jerk 3 Push jerk or push press 5 f. squats 3 L-sit 3 KTE 3 TTB Run 350m Bring a friend this Saturday at 10:15.

Category: WOD

0467: FGB

WU: wod brief set up then worm up 10 min Strength: WOD: FGB – 3 round version. Track reps form all rounds Wall ball 20/14 SDHP 75/53 Box jump 20” use the tire. Push press 75/53 from rack Row for calories

Category: WOD

0466:

WU: 8 min on the clock to warm. Strength: b. squat 8×70 6x75x2 4+x80 WOD: 12 min Amrap 6 db thruster 30/20 12 box jumps 18 DU

Category: WOD