Friday May 24, 2013
Strength: Deadlifts – 10 reps @ light weight; 5×3 @ 80% WOD “Nancy”5 RoundsRun 400m15 OHS (95/65) *20 min cut off Cool Down:Mobility – Calf smash & Banded Hips Cliff gettin’ his squat on
Thursday May 23, 2013
Skill: Rope Climbs – 3x 2 Climbs as fast as possible, rest 60 seconds WODBuy in: 50 Unbroken Double Unders (for Rx’d, you must complete 50 DUs unbroken before moving on; modification is 200 Singles)50 Ball Slams (50/30)50 T2B50 Hand Release Pushups (45# plate under feet)Cash Out: 50 Double Unders *16 min cut off Cool […]
Wednesday May 22, 2013
Strength: Squat Snatch – 5×3 @ 80% WOD“Diane”21-15-9Deadlifts (225/155)HSPU *14 min cut off Cool Down:75 Abmat Situps Kevin hitting full extension on snatch
Tuesday May 21, 2013
Strength/Skill: 10 minutes – Even minutes perform 5 Ring Dips; Odd minutes perform 3 rolling pistols each leg WOD10-1Front Squats (135/95)Burpee Lateral Jumps (1-for-1; over FS bar) Cool Down:250m KB Farmer Carry (53/35) – 10 on-the-spot pushups every time you set the KBs down Much needed rest after a battle with Helen
Monday May 20, 2013
Benchmark month continues!! Remember if you miss one just ask a Coach at your next class to make it up. Please record your times and any mods on the board as well. Strength: Shoulder Press 5×3 at 80% WOD“Helen” 3 Rounds400m Run21 KB Swings (53/35)12 Pull Ups Cool Down:4 round tabataFlutter Kicks