Tuesday September 11, 2012
Strength: 7×1 UB Snatch Complex – heaviest possible (1 Snatch Complex = 1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch) – Rest 60 seconds WOD3 Rounds10 Stone Ground to Shoulder (115/70)10 HSPU50 Double Unders Core Work:3 Rounds30 second Plank Hold10 Back Extensions
Monday September 10, 2012
Strength: 5×5 Dynamic Deadlifts WOD “Running Cindy” Run 400m 5 Rounds of Cindy (5 pullups, 10 HR Pushups, 15 Squats) Run 400m 5 Rounds of Cindy Run 400m Core Work: 2 Rounds 30 Abmat Situps 30 DUs
Saturday, September 8th
10 AM CLASS!!! In Teams of three, complete 3 minutes at the following stations: Push press 75/55 OHS 75/55 Ab mat sit ups Ball Slams 50/30Pull ups Box jumps 24/20 Push ups Wall balls 20/14 One team member must run a 400 at each station while the other two rack up the reps. One athlete […]
Friday, September 7, 2012
Back to basics today… maybe you have a previous “Helen” time to beat, maybe you have never taken her on… either way here ya’ go! That 53/35 weight should feel like nothing after the 70/53 from Thursday! We last faced “Helen” on June 19th, 2012 “Helen”3 Rounds for time 400 M Run21 KBS (53/35)12 Pull-ups […]