friday 11.30.12

IMG 2194Skill:

           power snatch/hang snatch

Strength:

        power snatch+hang snatches: Moderate 

WOD:

         6 amrap

         8 hang snatch

         10 push ups


5 min friday

double unders

Read more: friday 11.30.12
 

thursday 11.29.12

Dont forget, Eat Clean be Strong get your paleo power Meals ordered for next week!

IMG 1902Skill:

           bb bent rows

Strength:

        front squat: 5rm

        bb bent row: 4x8

WOD:

         50 air squats

        400m run

         50 rkbs (53/35)

        400m run

         50 box jumps (24/20)

        400m run

        50 air squats

         

Read more: thursday 11.29.12
 

wednesday 11.28.12

IMG 2201Skill:

           oh kb lunge/power cleans

Strength:

        1) 8 min max height box jumps

        then

        2) oh kb lunge(2kbs): 3x5ea leg  

        

        

WOD:

         10 amrap

         40 deadlift (135/95)

         30 v-ups

         20 power cleans (135/95)

         10 s2o

Read more: wednesday 11.28.12
 

tuesday 11.27.12

IMG 2198

Strength:

        pull-ups:5rm

        face pulls: 4x12

WOD:

         3 rounds (3min on 1off)

        5 renegade row 

        10 tuck jumps 

Read more: tuesday 11.27.12
 

monday 11.26.12

IMG 2153








Skill:

           ohs

Strength:

        ohs: 4rm 

WOD:

         5 rounds

         8 ohs (115/80)

         8 hangcleans

Read more: monday 11.26.12
 

wednesday 11.21.12

no class thursday or friday (check FB we may have an open gym fri morning)

IMG 2127Skill:

           deadlift

Strength:

        deadlift: 2rm

WOD:

         15 amrap

         60 double unders

         30 rkb swings (53/35)

         15 burpees

Read more: wednesday 11.21.12
 

Tuesday 11.20.12

Skill:

           Push press

Strength:

        push press: 3rm

        Ring dip: 5rm/ 3xme dips on bench 

WOD:

         4 rounds (:45/:15)

         

         me s2o (135/95)

         me ring dips

         10 v-ups

Read more: Tuesday 11.20.12
 

monday 11.19

311295 10151525584744129_1040732141_n









Skill:

           pull-up

Strength:

        back squat: 1rm

        strict pull-up: 3xME

WOD:

     a) 5 amrap

         10ea db/kb lung

         20 box jumps(20/16)


     b) 800m run



Read more: monday 11.19
 

friday 11.16

thumb 552310_10151525584589129_1223575514_n







Skill:

           lever

Strength:

        lever: 4x5

        single leg box jump(step down): 4x5ea ascending 


WOD:

         15 amrap

         400m run

         10 TTB

         10 wall ball

Read more: friday 11.16
 

tuesday 11.15

74735 10151525584289129_962058059_nSkill:

           hspu

Strength:

        ring dip:3rm

        shoulder press: 1rm

        max broad jump: 3 attemps

WOD:

         4 rounds

         10 hspu

         10 broad jumps (6/4)

         buy out 100 double unders


Read more: tuesday 11.15
 

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