Tuesday February 12, 2013
Skill Work: 5 minutes to work HS holds and/or HS walks WOD – 2012 Games Chipper 10 OHS (135/95) 10 Box Jump Overs (24/20) 10 Thrusters (135/95) 10 Power Cleans (185/135) 10 TTB 10 Burpee to Muscle up (or Chest to Bar Pull Up) 10 TTB 10 Power Cleans 10 Thrusters 10 Box Jump Overs […]
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