Monday February 11, 2013
Strength: EMOTM for 7 minutes 1 Squat Snatch + 2 OHS @ 70-80% 1RM WOD9 min ARMAP 12 Deadlifts (225/155) 24 Pull ups 36 Walking Lunge Steps Cool Down:2 Rounds25 Situps10 Back Extensions
Saturday February 9, 2013
10AM Class – Partner WOD15 minute AMRAP5 Pullups7 Power Cleans (95/65)10 Jumping Lunges7 Push Press (95/65)10 Situps*one person works at a time, alternating exercises 11AM Competitor WOD
Friday February 8, 2013
Strength: Hang Power Snatch + Power Snatch (work to a heavy set) WOD10 RoundsOn the 2 minutes10 Wall Balls (20/14)10 KB Swings (53/35)10 Burpees*Rest the remainder of the 2 minutes. If you cannot finish each round within 2 minutes, restart the round at each 2 minute mark. Cool Down:20 Strict T2B
Thursday February 7, 2013
Today is the first Thursday of February, so that means we will be working on the technical aspects of an olympic lift. Split Jerk Day!We will spend about 30 minutes working the split jerk Then… 10 minute AMRAP15 Thrusters (75/55)12 Toes 2 Bar9 Lateral Jumps (2-for-1)