Wednesday November 14, 2012
Strength: Every 30 sec for 5 min (10 total reps) of 1 Power Clean & Jerk – Moderate Weight WOD10 RoundsRun 100m5 Power Snatch (95/65)10 Air Squats Cool Down:10 Strict T2B15 Goodmornings (45/35)
Tuesday November 13, 2012
Strength: 5X2 Pause Front Squats (3 counts in bottom), heavy, rest 90 seconds. WOD7 min AMRAP50 Double Unders15 HSPU (mod: 15 HR Pushups) Cool Down:2 Rounds20 Hollow Body Rocks50ft Lunges
Monday November 12, 2012
In honor of Veteran’s Day we’ll be doing a Hero WOD today. Thanks to all of those who have served our country! Strength – Squat Snatch: 3X1@80%, 2X1@85%, 1X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds. WOD“DT” 5 Rounds12 Deadlifts (155/105)9 Hang Cleans (155/105)6 Push Jerk (155/105) Cool Down:50 Situps
Friday, November 9th
Three rounds for time of:10 Overhead Squats (135/95)50 Double-unders Wrap-up 2×10 Squats10 HR Push-ups10 Sit-ups