Monthly Archives: December 2013

0539:

Class hours today – 9am, 10am and 12pm only. WU: SMR – dynamic stretch – 10 min – set up for wod – 5 reps each movement in todays wod X2 STRENGTH: N/A WOD: • 800 m run • 60 squats • 50 push ups • 40 GTO 75/53 • 400 m run • 40… Read More »

0538:

WU:shoulder mobility – get ready and warm for OH!!!! STRENGTH: Press 8X2 @75 WOD: • 25 DU 75 SU • 10 burpees • 50 DU 150 SU • 20 burpees • 25 pull ups / 12 novice • 10 burpees • 50 pull ups / 20 novice • 20 burpees • 50 abmat sit ups… Read More »

0537:

WU: ready all ready. ▪ WOD: Make up – 12 Days of Xmas or – ▪ Strength: Power Clean – 70% x 3 x 5 Power Jerk – 60% (of split jerk) x 3 x 5 Overhead Squat – 70% x 3 x 5

0535:

WU: 5 good mornings, 5 press, Bergener WU X3 (Coaches’ note: show once then self driven. STRENGTH: B. Press 8×2 @ 75% b. squat 8×2 @ 75% OHS – 6X3 ??? if you know? Do it! If you don’t – practice it!