“monday 8.5.13”1017355 281948538616059 275784389 n

Warm-up:

          dynamic + hip mobility

Skill:

          work on these hip/ ankle mobility movements before class.

Strength:

        back squat: 5x3 @90%

WOD:

         4 rounds

        400 m run

        20 front squat (135/95)

Read more: monday 8.5.13
 

“friday 8.2.13”156403 4769353949108 872888910 n

 Gigi Marie made it official!

Warm-up:

          dynamic

Skill:

           rope climb / ttb

Strength:

        L-Sets: 5xME

        wall sit: 5x:30

        4 legless rope climbs up(use legs to descend) / rope climb

WOD:

         14 amrap

         80 sit-ups (toes against wall)

         60 box jumps (24/20)

         40 ttb

         20 burpees

Read more: friday 8.2.13
 

        

“thursday 8.1.13”

935023 259227457554834 1523545208 n

 refer 4.23.13

Warm-up:

          2 rounds: 8 ring rows/8 transitions/8 ring dips or

       2 rounds: 2 muscle-ups/5 clapping push-ups


Skill:

           transitions

Strength:

        10 otm

        odd: 5 muscle-ups

        even: 12 push-ups

WOD:

         20 hspu (45/25)

         20 hang cleans (155/105)

         20 hspu

         20 hang cleans

Read more: thursday 8.1.13
 

“wacky-wednesday 7.31.13”

IMG 1129

Warm-up:

          3rnds: 15 rev band fly/ 1 bear crawl/ 1 crab walk

Skill:

           bear crawl/ crab walk

Strength:

        front squat: 4x5@85%

WOD:

         15 amrap

         run (shed)

         ME RKB swings (70/53)

         10 tuck jumps

Read more: wednesday 7.31.13
 

“tuesday 7.30.13”

Warm-up:

          2rnds: 5 max vert jumps, hs hold on wall :30

Skill:

           push press/ snatch

Strength:

        push press: 3rm 

WOD:

         8 amrap

        5 snatches (115/80)

        10 s2oh 

        20 double unders / :25 of attempts 

Read more: tuesday 7.30.13
 

“monday 7.29.13”

Warm-up:

          2rnds w/ bar 10 DL 10 PC

Skill:

           DL 

Strength:

        DL: 4x5 @85%

WOD:

         2 rounds (1min ea)

         Power clean (115/80)

         Rest

         Burpee bar hop

         Rest

then after 4 min of rest 

400m run F.T. 

Read more: Monday 7.29.13
 

“Friday 7.26.13 ”

Warm-up:

          200m run 15 push ups 10 pull ups

Skill:

          pull-ups

Strength:

        bench press: 5x6 @80%

WOD:

        Nicole 

Read more: Friday 7.26.13
 

“thursday 7.25.13”IMG 1422

Warm-up:

          2rnds: 5 back squats/5 s2oh/ 5 ohs

Skill:

           OHS

Strength:

        back squat: 3-3-3-3-3

WOD:

         4 rounds

        8 OHS (135/95)

       10 s2oh

Read more: thursday 7.25.13
 

“wednesday 7.24.13”IMG 1101

Warm-up:

          3 rounds: 5 ttb/10 tuck jumps/3 burpees

Skill:

           GHD back extension

Strength:

        levers: 5x4

        ghd back extension: 2x10

WOD:

         3 rounds (4on 1off)

         10 box jumps (24/20)

         10 sdhp kb (53/35)

         8 burpees

Read more: wednesday 7.24.13
 

“tuesday 7.23.13”

IMG 1066

Warm-up:

          2 rounds 10 push-ups 5 pull-ups 10 banded good mornings

Skill:

           hspu

Strength:

        pull-ups: 5x3 strict

        ring dips: 5x3 strict

WOD:

         Diane

Read more: tuesday 7.23.13
 

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