Wednesday November 12, 2014
Strength: Deadlift – work up to a daily 1RM with perfect form WOD4 Rounds10 Deadlifts (245/175)10 T2B10 Push Press (115/80)10 KBS (70/53)
Tuesday November 11, 2014
Strength/Skill: 6 Rounds of:5 Strict Pullups (alternating grips)5 Strict Ring Dips5 Seated Box Jumps WOD4 Rounds5 Power Cleans (205/135)Row 200m
Tuesday November 11, 2014
Strength/Skill: 6 Rounds of:5 Strict Pullups (alternating grips)5 Strict Ring Dips5 Seated Box Jumps WOD4 Rounds5 Power Cleans (205/135)Row 200m
Monday November 10, 2014
Strength: 6×6 Back Squats – use same weight for all 6 sets – 70-75% of 1RM WOD10 min AMRAP10 Bar Facing Burpees15 Thrusters (95/65)20 Pullups
Sunday, November 9th OPEN GYM 11:00 AM – 12:30 PM
Come work on your weaknesses, your lifts or do a wod you missed!