Saturday, October 3rd, 2015
10 AM CLASS! WOD: Every 90 sec min for 10min complete 1 Clean and jerk Treat this as a ladder for a new 1RM. ea. set add 10 total lbs to bar. Make sure to start at a weight that will allow you to hit PR by last attempts
Friday, October 2nd, 2015
Team strength: Partner sled pull 250m (GO HEAVY!) ea. person take a strap and pull backwards WOD: Double KB DT10 rounds for time of:12 deadlifts (53/35)9 Single arm hang power cleans (53/35)6 single arm push jerks (53/35) To be done with one Kettlebell. Deadlifts will be done with two hand hold where the single arm movements […]
Thursday, October 1st, 2015
Core: Alt every :30 amrap Russian twist (45/35)Plate floor press w/ legs in hollow position (45/35) WOD: For time: 100 double unders/300 single Then,Move objects 50m and back Stone (115/95) Barbell in front rack (135/95)Sand bag (64/48)=4 fillers/3 fillers in ea. bag2 kettlebells or Dumbells (go heavy) Then, 100 Double unders/300 single Cool Down: Barbell rollout mobility
Wednesday, September 30th, 2015
Activation: Crossover symmetry (iorn scap) WOD: Half Murph For time:800m run50 pull-ups100 push-ups150 squats800m run Complete in order. NO vest go fast! Cool Down: Smile (you didn’t have to do full Murph)