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

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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
 

wednesday 11.14

securedownloadSkill:

           squat clean

Strength:

        squat clean: 1rm 

WOD:

         OTM 10

         3 squat cleans @ 60% (last minute M.E. reps)

Read more: wednesday 11.14
 

tuesday 11.13

IMG 1951Skill:

           bench press

Strength:

        bench press:3x10

        kb row: 3x10

WOD:

         "Cindy" 10 min 

Read more: tueday 11.13
 

monday 11.12

So proud of the our athletes this weekend! 

Ryan 7th, Emmy 18th, Ashley 8th(sc), Chris 40th, Tony 39th, Braden 17th, Jared 57th, Sarah 12th and Brent (33% RTE1) 12th! 

thumb photo-4Skill:

           power clean

Strength:

        dl:10rm 

WOD:

         death by power clean 185/135 or 75% of 1rm

Read more: monday 11.12
 

friday 11.9

IMG 1937Skill:

           power snatch

Strength:

        power snatch: 3.3.3.3 (stay light)

WOD:

        Lurong Challenge

        "Randy"

         

Read more: friday 11.9
 

thrusday 11.8

IMG 2018Skill:

           front squat

Strength:

        front squat: 4rm 

WOD:

         8 amrap

         8 squat cleans

         8 v-ups

Read more: thrusday 11.8
 

wednesday 11.6

IMG 2058Skill:

           weighted push-ups

Strength:

        weighted push-up: 4x12

        ring row: 4x10

WOD:

         7 otm

        10 tuck jumps

        M.E. push-ups 

Read more: wednesday 11.6
 

tuesday 11.6

IMG 2036Skill:

           squat clean

Strength:

        db lunge: 4x8

        weighted sit-ups: 4x12

WOD:

         4 rounds

        200m run

        10 db hang squat clean thruster (35/25)

Read more: tuesday 11.6
 

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