Friday, April 19, 2013
Strength: 5×3 Front Squats at 70-80%, 2nd FS of each round is 1 and 1/4 squat WOD1000m rowThen3 Rounds10 Fat Bar Thrusters (70/50)10 GHD Sit Ups or weighted ab mat (45/25)Then500m rowThen3 Rounds10 Fat Bar Thrusters (70/50)10 GHD Sit Ups or weighted ab mat (45/25)Then250m row-15min cap Cool Down:250m plate pinch carry (35/25)25 sit ups […]
Thursday, April 18, 2013
Skill work: muscle up/ chest to bar pull ups and ring dips; 5 min to work skill, 3-5 reps at the top of each minute WOD“Bear Complex” 5 Rounds, increase weight each round 7 unbroken rounds of the complex (all 5 movements are distinct movements): 1 Power Clean 1 Front Squat 1 Push Press to […]
Wednesday, April 17, 2013
Strength: Take 12 minutes to establish 1RM deadlift WODFor time:50 Power Cleans (135/95)*3 burpees at the top of every minute, starting with the first minute REST 2 minutes 50 burpees*3 Power Cleans (95/65) at the top of every minute*If starting between minutes, begin with the burpees and complete PCs at the top of the next […]
Tuesday, April 16th
As of now, we are canceling 5:30 am for Tuesday, April 16th due to snow. 6:30 am is STILL ON! ***Text Patt before 9:30 pm tonight (Monday) IF you were planning on being there at 5:30 am and you cannot make 6:30 am (303-883-1687) he said he would still go if someone was planning on […]
Monday April 15, 2013
Back to more max lifts this week!, lets get some more PRs and make sure to record them on the Brag Board and max lifts board! Deadlifts on Wednesday so make sure to make up the Back Squats and Deadlifts if you don’t make it in on Mon or Wed. Strength: 15 min to establish […]