“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
 

“monday 7.22.13”

IMG 1465

Warm-up:

          C+J technique

Skill:

           c+j

Strength:

        front squat: 4x8@ 80%

WOD:

         Death by C+J @ 75% (max 10rnds)

Read more: monday 7.22.13
 

“friday 7.19.13”

IMG 0775















Warm-up:

          squat clean

Skill:

           squat clean

Strength:

        bent rows: 4x5

        bench press: 4x8 (75%)

WOD:

         3 rounds

         12 squat cleans (135/95)

         15 push-ups

         200m run

Read more: friday 7.19.13
 

“thursday 7.18.13”

IMG 1458
















Warm-up:

          hang snatch

Skill:

           hang snatch

Strength:

        10 otm

        5 hang snatches (60% perfect form)

        12 rkb swings (70/53)

WOD:

         7amrap

         2-4-6-8-10-12-14-16-18-20....

         push press (bb 95/65)or(db 45/30)

         box jumps (24/20)

Read more: thursday 7.18.13
 

“wednesday 7.17.13”IMG 1299

Warm-up:

          2x 10 side to side touches / 5 y.t.i.

Skill:

           ttb

Strength:

        L-Sit: 2min

        face pull: 4x12

        max broad jump: 4 attempts

       

WOD:

         12 amrap

         2 wall walk

         8 ttb

         10 burpees

Read more: wednesday 7.17.13
 

“tuesday 7.16.13”securedownload-1

Warm-up:

          2x 12 banded good morning + 6 assisted kneeling ghr

Skill:

           dl

Strength:

        back squat: 3x10 @75%

WOD:

         5 rounds

         15 wall balls (20/14)

         10 dl (185/135)

Read more: tuesday 7.16.13
 

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