Thursday May 9, 2013
Skill: 7 min EMOTM 2-5 Bar Muscle Ups, if you don’t have Bar Muscle Ups, use band or work Chest to Bar Pull Ups 12min AMRAP25 Air Squats10 Hand Release Push Ups5 Power Snatch (115/80) Cool Down:Run 400m with weighted object of your choice Who loves thrusters…CJ of course!
Wednesday May 8, 2013
Strength: 10 Deadlifts light, 5 deadlifts increased weight, then 5×3 Deadlifts at 75% WOD“Grace”30 Clean and Jerk (135/95) *10 Minute Cap Then Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double UndersThe rope must stop between each set (do 5, stop, do 10, etc). If you mess up in the middle of a set start that one over (if […]
Tuesday May 7, 2013
Strength: 5 Squat Snatch light, 5 Squat Snatch increased weight, then 5×3 Snatch at 75% WOD4 Rounds10 Right Arm KB Snatch (53/35)200m Run10 Left Arm KB Snatch (53/35)200m Run *15 minute cut off Cool Down:2 Rounds5 In N Outs with Push up and Dip10 Back Extensions Kristin loving her first Fran!!! RX and showing no […]
Monday May 6, 2013
Happy FRAN DAY!!! Benchmark month continues and today is the little gem Fran. Make sure you record your time and any modifications on the board (so we can take a picture of is) so you can compare your scores next time we do Fran. Good luck! Strength: 10 Push Jerk light, 5 Push Jerk increased […]