wednesday 081412

IMG 1535Skill:

           hollow rock

Strength:

       2a)hollow rock: 3xme

       2b)lever: 3x3 

WOD:

        1) 3 rounds 

           30 box jumps (24/20)

           30 kb swings


        3) 5 amrap

            double unders


Paleo orders must be in by Friday for next week's delivery! Mark

the meals you want delivered either Monday or Wednesday.

Read more: wednesday 081412
 

tuesday 081412

IMG 1523Skill:

           front squat

Strength:

        front squat: 1rm 

WOD:

         12 amrap

         200m run

         2 front squats @ 85%


 

Read more: tuesday 081412
 

monday 081312

IMG 1423Skill:

           power clean

Strength:

        power clean: 1rm

        chin hold: 3xme

WOD:

         death by power clean (75% of 1rep max) + 2x bar hop

Read more: monday 081312
 

friday 081012

IMG 1450Skill:

           bb bent row

Strength:

       push press: 3rm

       bb bent row: 3x8

WOD:

         30-20-10

        push press (115/80)

        box jump (24/20)

Read more: friday 081012
 

thursday 080912

IMG 1502Skill:

           squat clean

Strength:

       squat clean:1rm 

WOD:

6 amrap

5 deadlifts (275/190)

20 jumping air squats


Fat Cactus 7pm tonight, Dan-imals going away party! 

Read more: thursday 080912
 

wednesday 080812

IMG 1507Skill:

           bridge ups (demo)

Strength:

        strict ttb: 3x10

        bridge-ups: 5x10 sec

WOD:

5 rounds

10 v-ups

20 grasshopers

40 d.u.


Thursday night going away party for the

Dan-imal at fat cactus!  

Read more: wednesday 080812
 

tuesday 080612

IMG 1499Skill:

           bench press

Strength:

        pull-ups: 3rm

        bench press: 3rm

WOD:

16 amrap

200m run

5 burpees

10 pull-ups

15 push-ups


Forms for paleo meals will be picked up friday 

for next weeks meals.

Read more: tuesday 080612
 

monday 080612

IMG 1342Skill:

           low bar back squat

Strength:

        low bar back squat: 5rm 

WOD:

5 rounds

1O front squats (135/95)         

7 elevated hspu (45's/25's no pad)


Read more: monday 080612
 

friday 080312

IMG 1444Skill:

           overhead squat

Strength:

        

WOD:

         "Nancy"

Read more: friday 080312
 

thursday 080212

IMG 1476Skill:

           c+j

Strength:

        clean: 2rm (touch and go) 

WOD:

         7 amrap 

 3-6-9-12-15-18-21..

c+j (135/95)

burpee

Read more: thursday 080212
 

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