Tag Archives: DL

0949:

WU: CDM STRENGTH: DL • 5 reps @65% • 3 reps @70% • 2 reps @75% • 1 rep @ 80% • 5 reps @80% WOD: For time • 15 12 9 power clean, pull up, thruster 95/65 • 1000 m run • 9 12 15 thruster, pull up, power clean GA: 12 9 6… Read More »

0927:

WU: 3 rounds, 10 wall balls, 10 burpees, 10 m leapfrog. STRENGTH: DL 4×3@80% 2×2@90% Push Press 4X5@80% 2X2@100% load WOD: 10 minute amrap 100 m run 2nd speed bump 4 wall walk 10 TTB

0922:

Coach Audi.  WU: 10 burpees, 10 v-ups, 20 walking lunge steps STRENGTH: DL 4X3@80% WOD1: 3 minute Amrap 6 Thruster 65/45 6 LOTBB Rest 3 minutes WOD2: Death by thruster/BJ 10min cap. 1 Thruster 115/85 1 box jump 24”/18” GA: Scale the load hit the reps.

0920: Bowen

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.… Read More »

0897:

Scarlett says SIGN UP FOR THE OPEN!!!!!!!  WU: Bergener WU X3 Take 10 minutes to find the right working wt. for 5 unbroken hang squat snatches (GA keep it light the add wt. in small increments) Pass the eyeball test. WOD: 12 min EMOM 5 hang squat snatch (post load) STRENGTH: DL 4X5@75% 2min rest

0890:

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