Saturday, April 20, 2013
10am Partner WOD 1 Partner runs 150m while the other works through the chipper:150 DUs50 Wall Balls (20/14)50 KB/DB Push Press (45/25)20 Tire Flip Jump Through50 Hang Power Snatch (95/65)50 Pullups150 DUs_____________________________ 11am comp WOD
Friday, April 19, 2013
Strength: 5×3 Front Squats at 70-80%, 2nd FS of each round is 1 and 1/4 squat WOD1000m rowThen3 Rounds10 Fat Bar Thrusters (70/50)10 GHD Sit Ups or weighted ab mat (45/25)Then500m rowThen3 Rounds10 Fat Bar Thrusters (70/50)10 GHD Sit Ups or weighted ab mat (45/25)Then250m row-15min cap Cool Down:250m plate pinch carry (35/25)25 sit ups […]
Thursday, April 18, 2013
Skill work: muscle up/ chest to bar pull ups and ring dips; 5 min to work skill, 3-5 reps at the top of each minute WOD“Bear Complex” 5 Rounds, increase weight each round 7 unbroken rounds of the complex (all 5 movements are distinct movements): 1 Power Clean 1 Front Squat 1 Push Press to […]
Wednesday, April 17, 2013
Strength: Take 12 minutes to establish 1RM deadlift WODFor time:50 Power Cleans (135/95)*3 burpees at the top of every minute, starting with the first minute REST 2 minutes 50 burpees*3 Power Cleans (95/65) at the top of every minute*If starting between minutes, begin with the burpees and complete PCs at the top of the next […]
Tuesday, April 16th
As of now, we are canceling 5:30 am for Tuesday, April 16th due to snow. 6:30 am is STILL ON! ***Text Patt before 9:30 pm tonight (Monday) IF you were planning on being there at 5:30 am and you cannot make 6:30 am (303-883-1687) he said he would still go if someone was planning on […]