Monthly Archives: November 2015

1132:

1132: WU: Floor work and barbell set up. WOD/STRENGTH: Linda 10 – 1 reps Work together, share barbells of similar strength and ability. DL@ BW 1/2 Bench Press @ BW Power Clean @ 2/3 BW GA: Keep it light learn right!

Category: WOD

1131:

1131: WU: 5 db dl, 3 db push ups, 20 db mt. climbers 10 monkey squats X4 STRENGTH: b. squat 4X3@85 % WOD: AMRAP 21 5 push ups 5 pull ups 10 box jumps 10 sit ups or v-ups 10 DU 5 db thrusters 40/30 Run 100m GA: Move at consistent steady not sprint pace.

Category: WOD

1130:

Saturday Wrap up. Open Gym or – b. squat 4X3@80% WOD: 3 Rounds: 500m Row 12 Hang Power Cleans, 135/95 50 Double Unders BW WOD: Run 1 mi 5 rounds 6 C2B pull ups, 12 push ups, 25 squats Run Zapo

Category: WOD

1129: Black Friday 6am, 8am, 12 pm class times

1129: Black Friday partner fun day Together trade reps of the following: 4RFT 60 wall balls – over the pull up rig 2 rope climbs 40 box jump burpees 2 rope climbs 30 push press 95/65 (do not let barbell touch the floor till rep total is met) 2 rope climbs 30 hang squat cleans… Read More »

Category: WOD

1128:

1128: WU: keep the doors shut. 6 burpees, high knees in place 30 sec. 10 V-ups X3 WOD: Just do the work with Full ROM! 800 m run 100 mt climbers 100 db step ups 24/18 20/15 100 push ups 50 db thrusters 20/15 800 m run Happy Thanksgiving Everyone! See you Friday for 6am,… Read More »

Category: WOD

1127:

1127: WU: work in some mobility to a hang power snatch to finding your OHS! WOD: 7 rounds 5 CTB pull ups 7 kb swings 70/53 9 box jumps 11 OHS – The right load to go unbroken. (GA: practice, from pvc to an unloaded barbell) Garret = f. squats STRENGTH: b. sqaut 3X6@80%

Category: WOD