Friday January 18, 2013
Strength: 2 Snatch Grip Behind the Neck Push Press, every 30 seconds for 5 minutes WOD7 Rounds:Minute 1: 2-3 Rope ClimbsMinute 2: 10 (each arm) 1-arm KB Push Press, 53/35Minute 3: 3 Deadlifts – climb to a heavy set. Cool Down:3 Rounds (not for time)30 sec Plank HoldMax Effort L-sit
Thursday, January 17, 2013
Hoodies and T’s are IN! They will be at the box by noon. If you preordered your hoodie, please bring $35! Skill Work: 3 Muscle Ups OR 6 Pullups & 6 Ring Dips EMOM for 6 minutes WOD3 Rounds:10 Power Clean & Jerks (135/95)Row 500mREST 2 minutes after the 3 rounds100 Double Unders for time Cool Down:Tabata […]
Wednesday, January 16, 2013
Strength: 2 Snatch High Pulls, every 30 seconds for 5 minutes WOD2 Rounds:20 Burpee Pull Ups20 Wall Balls (20/14) (2-for-1’s for competitors)20 Lateral Jumps (20” stick) Cool Down:2 RoundsEmpty Yoke Carry (100ft men/50ft women)100ft Farmer Carry (45/25 top of plates)
Tuesday, January 15, 2013
Strength: 12 minutes to establish 3 RM and then 10 RM Front Squat WOD8 minute AMRAP4 Power Snatches (105/75)8 Overhead Squats (105/75)12 Toe to Bar (Competitors 135/95) Cool Down:Hip & Hamstring Mob
Monday, January 14, 2013
Strength: 15 minutes to establish 1 RM Squat Clean WOD 21 – 15 – 9 Deadlift (225/155) Box Jump (30/24) Cool Down: 20 GHD Situps 30 Cal Row 60 DUs