wednesday 080112

IMG 1475Skill:

           sumo dl

Strength:

        sumo deadlift: 5rm

WOD:

         15-12-9

         deadlift (245/175)

         russian kb swing (70/53)

Read more: wednesday 080112
 

tuesday 073112

IMG 1003Skill:

           pull-ups

Strength:

pull-ups: 4 x 3 weighted dead hangs/ 6 deadhang/ 9 kipping pull-ups

push-ups: 4 x 3 clapping/ 6 hand release/ 9 push-ups 

WOD:

         4 rounds

         10-20-30meters

         sprints

Read more: tuesday 073112
 

monday 073012

IMG 1315Skill:

           wall ball / mobility

Strength:

        front squat: 3rm 

WOD:

         3 rounds (1min each station)

         wall ball (20/14)

         rest

         box jump (30/24)

         rest


Paleo meals are ready for pick up, first thing monday

morning. Get your orders in by close tomorrow for 

wednesdays drop off.

Read more: monday 073012
 

friday 072712

IMG 1425Skill:

           kipping hspu

Strength:

        hand stand wall run: 3xME or 12ea (demo)

        superman rocks: 4x15 (demo)

WOD:

         3 rounds

         ME kipping hspu

         ME dead hang pull-ups

         rest 3 minutes


         3xME run (shed and back)

Read more: friday 072712
 

thursday 072612

IMG 1316Skill:

           du/ floor press

Strength:

        floor press: 4x8

        bent bb row: 4x8

WOD:

         12 amrap

         60 double unders

         20 push -ups

Read more: thursday 072612
 

wednesday 072512

IMG 1437Skill:

           v-ups

Strength:

        back squat:1rm 

WOD:

         4 rounds (1min each)

        box jumps (24/20)

        oh lunges (45/25)

        v-ups

        rest 



1) sign up for Paleo meals by sat 7/28!

2) fill out survey on facebook for class schedules! 

        

Read more: wednesday 072512
 

tuesday 072412

IMG 1238Skill:

           jerk / squat clean

Strength:

       jerk: 1rm

WOD:

death by squat clean thruster (155/105)

 As soon as u die sprint 400m for time! 

Sign up now for the paleo meals first delivery monday the 30th! 

Read more: tuesday 072412
 

monday 072312

IMG 1217Skill:

           dl

Strength:

        deadlift: 5rm 

WOD:

         4 rounds

        12 deadlift (225/155)

        5 wall walks

Read more: monday 072312
 

friday 072012

IMG 1395Skill:

           row

Strength:

        pull-up: 1rm

        dip: 1rm

WOD:

         2 x me 500m row 

Read more: friday 072012
 

thursday 071912


Skill:

power snatch


           

Strength:

        front squat: 5rm 

WOD:

         21-15-9

         front rack lunge each leg (95/65) 

         power snatch (95/65)

         burpee bar hop

Read more: thursday 071912
 

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