Monthly Archives: February 2015

0893: 49

Squirrel, Scarlett and Andi. The girls in my life making #49 much to be thankful for. Thank you to all the members that support myself and coaching staff at our facility. These Birthday wods are a tradition that started at US and have continued at 2120. Pace yourself  then focus on form and tempo and… Read More »

Category: WOD

0892:

A. 10 minutes No measure: 5 hang power snatch 75/53 15 DU/30 SU Rest 3 minutes then B. 6 minutes No measure: 5 OHS (same load as above) 5 SDHP 5 Strict press STRENGTH: B. PRESS 4X8@70%

Category: WOD

0891:

WOD: 14 minute Amrap Row 60 Cal 30 wall balls 20/14 50 KTE 30 Power cleans 135/95 20 MU Mobility: 10 minutes GA: Row 60, 20 wall balls, 50 abmat sit ups, 20 power cleans, 10 pull ups. If you finish round before time expires return to wall balls.  

0890:

STRENGTH: DL 4X8@60% Push Press 4X8@70% clean from floor Clean 8X1   Finish: 10 minutes mobility work

0889:

WOD: FT 400 m run 12 – 5/10/15 400 m run STRENGTH: box squats 2×3@70% 1×15@70% Finish: 5×6 TTB