Friday November 15, 2013
Happy Friday! 🙂 Skill: 10 OTM 3-5 Bar MUs on even and 40 Double Unders on odd. WOD 300m Row 20 Deadlifts (215/145) 300m Row 20 Power Cleans (165/105) 300m Row 20 Push Press (95/65) 300m Row Male Bar – inside: 25+35+25 on outside *15 min Cap Cool Down: 8 Rnd Tabata Plank Holds
Thursday November 14, 2013
Skill/Strength: 5x 2 Back Squats at 95% WOD 10 min AMRAP 20 Lateral Jump overs (1 for 1) – PVC and wood platforms 15 Med Ball Cleans (20/14) 10 KB Snatch (53/35 – 5 each arm) Cool Down: 40 Situps 30 Squats 20 Push Ups
Wednesday November 13, 2013
Skill/Strength: 10 min OTM alternating 2 Shoulder Press at 95% even minute, 5 Stone shoulderlings (115/70) odd minute WOD 1-2-3-4-5-6-7-8-9-10 Front Squats (115/80) Toes 2 Bar Cool Down: 250m Yoke Carry (with unstable yoke) 60 second plank hold 250m Yoke Carry (with unstable yoke)
Tuesday, November 12th
Strength/Skill: 15 min to establish 1RM Clean and Jerk WOD 7 Min AMRAP – Snatch Complex 1 Power Snatch 2 OHS 1 Snatch Balance All movements at 135/95 Cool Down: Row 500m Foam Roll/Shoulder Mobility
Monday November 11, 2013
Happy Veterans Day! We will have a representative from Noble Savage Foods at the gym Monday from 11:30-1 and 5-7:30 so you guys can sample their food. They are a paleo meal delivery service: http://noblesavagefoods.com/ so you can pre-order paleo meals (1 at a time or numerous) and pick them up at the gym. See, […]