Thursday January 3, 2013
Reminder, the Oly lifting Snatch day will be moved to next Thursday for January. Strength – EMOTM for 7 Minutes 1 Squat Snatch at 75-80%, work Double Unders during the ‘rest’ time WOD 500m Row40 Ball Slams (50/30)30 Hand Release Push Ups20 Jumping Back Squats (45/35)10 Ring Dips20 Jumping Back Squats (45/35)30 Hand Release Push […]
Wednesday January 2, 2013
HAPPY NEW YEAR!!! Bring on 2013! Programming Note – We will move the first Thursday Oly lifting session to next Thursday Jan 10th. Strength – Every Minute On the Minute (EMOTM) for 6 minutes – 3 Front Squats, Pause 3 seconds at the bottom of the second squat WOD 5 Rounds10 Split Snatch (105/70)10 Box […]
Monday December 31, 2012
Happy New Years Eve!!! Reminder only 1 class at 10AM! And no class on Tuesday Jan 1, celebrate the New Year responsibly please 🙂 and we’ll see everyone ready to roll in 2013. WOD “The Countdown” 10, 9, 8, 7, 6, 5, 4, 3, 2, 1Thrusters (95/65)Pull Ups (Chin over)Burpees
Friday, December 28th
Strength – 2 Push Press every 30 seconds for 5 minutes – 100% of Shoulder Press Max WOD15-12-9-6-3Power Snatch (115/80)Bar Facing Burpees Cool Down:Mobility – Shoulder Internal Rotation and trap