Monthly Archives: January 2014

0571:

Members, Please bring a friend for the Shrader Family fundrasier. See you all at 9am.

Category: WOD

0570:

WU: shoulder & hip mobility STRENGTH: OHS 4X5 (20 minutes) WOD: 5 RFT • 15 squat cleans 95/65 • 15 pull ups • 200 m run G. Antlers: Strength: practice hang power snatch to 3rep overhead squat. Wod: 5 rounds 10 squat cleans and 3/6 or 9 pull ups 200 m run

0569:

WU: GET TO READY TO READY! STRENGTH: N/A WOD: 6 RFT use 1 KB for all. • 2 TGU R-L • Kb thrusters 5R-5L • 15 SDHP (kb) • 350m run G.Antlers: 6R – TGU w/db or fist, db thruster, 10 sdhp, 200 m run

0568:

WU: 8min – 8 jumping ½ squats, 8 inchworms, 10 floor bridge with or without a plate on lap? Strength: DL – 3 or 5 RM (20 minutes) WOD: 8 minute AMRAP • 8 GTO 75/53 (NO BARS DROPPED) • 12 OTBB G. ANTLERS: keep it light and OLE’ if you need to?

0567:

WU: 3.2.1Go! 10 rounds or 12 minutes – 10 Mt. Climbers, 8 V-Ups, 6 BB or# hang power clean to press, 4 BB b. squat, 1 bottom BB Squat 10 sec. STRENGTH: 5 or 3 RM b. squat (20 minutes) 5 or 3 RM Press (15 minutes)

0566:

WU: Get in and roll! STRENGTH: 5RM B. Press WOD: Rounds and reps may vary? • 200m run • 10 m bear crawl • 10 sec HSH • 10 jumping split squat • 5 high burpees • 5 KTE • 5 Pull ups