wednesday 082912

IMG 1519

Skill:

           v-ups

Strength:

        levers: 4x4 

        weighted sit-ups: 3x12

WOD:

         20 amrap

         400m run

         10 v-ups

         15 box jumps (24/20)   

         20 russian kb swings (53/35)

 

Read more: wednesday 082912
 

tuesday 082812

IMG 1488Skill:

           db snatch

Strength:

        weighted push-ups: 5rm

        ring rows: 4x12

WOD:

         12 amrap 

         6 renegade rows

         10 db push presses

         14 db snatches (7ea)

         18 db hops

         

Read more: tuesday 082812
 

monday 082712

thumb DSC_0460Skill:

           dl

Strength:

        deadlift: 3rm 

WOD:

         7 OTM

         5 deadlifts (275/190)

                                                              burpees

Read more: monday 082712
 

friday 082412

IMG 1289Skill:

           pull-up

Strength:

        pull-up:3x6

        band rev fly: 3x15 

WOD:

         15 hspu (45's/25's)

         4 wall walks

         25 pull-ups

         4 wall walks

         35 push-ups

         4 wall walks

         25 pull-ups

         4 wall walks

         15 hspu

         

Read more: friday 082412
 

thursday 082312

IMG 1515Skill:

           power snatch

Strength:

        back squat: 10 @ 50% / 10 @ 60% / ME @ 60%

WOD:

         Death by power snatch (135/95) 

 Forms must be completed by friday for next weeks paleo meals. 

Read more: thursday 082312
 

wednesday 082212

IMG 1538Skill:

           hollow rocks/ t2b

Strength:

        hollow rocks: 3x20

        pistol practice (demo)

    

WOD:

          20 amrap

         600m run

         12 ttb

         10 roll to candle stick (demo)

         8 broad jumps

         

Read more: wednesday 082212
 

tuesday 082112

IMG 1518Skill:

           press

Strength:

        shoulder press:3rm

        db row: 3x10

WOD:

         30-20-30

         push press (115/80)

         hang clean (115/80)

         mountain climber

Read more: tuesday 082112
 

monday 081912

IMG 1525Skill:

           ohs

Strength:

        ohs: 3rm

WOD:

          3 rounds 

           2min on/ 1min off

         8 front squat (95/65)

         8 burpees bar hop

        

Read more: monday 081912
 

friday 081712

IMG 1536Skill:

           pull-ups

Strength:

        pull-ups: 2xme 

WOD:

         18 amrap

         30 air squats

         15 pull-ups

         400 runs

         

         

Read more: friday 081712
 

thursday 081612

DT-th.jpg

Skill:

           push-jerk

Strength:

         

WOD:

        

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

 

Read more: thursday 081612
 

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