wednesday 100312

IMG 1824Skill: 

           double unders / ttb

Strength:

      pull-ups: 3rm

        

WOD:

         Lurong Challenge WOD 

        5 amrap

        max double unders (w/ 3 burpee penalty each break)

         5 minute rest


           8 amrap

         6 ttb

         12 pull-ups

         24 grasshoppers

          

Read more: wednesday 100312
 

tuesday 100212

IMG 1855Skill:

           power clean

Strength:

        power clean: 3rm 

WOD:

"The Chief"

 5 rounds

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute.

 

Read more: tuesday100212
 

monday 100112

IMG 1852Skill:

          

dl / ring dips

Strength:

       a) 10 min to get a heavy 1 deadlift

       

       b) OTM 10

           odd- 3 dl at 80%

           even- 8 ring dips


WOD:

         2 x 400m run: 2 min rest

 

Read more: monday 100112
 

friday 092812

IMG 1720Skill:

           overhead squat / power clean

Strength:

        bent over bb rows: 4x8

        weighted lunges: 4x8

WOD:

         5 amrap

         8 power clean (115/80)

         8 ohs (115/80)

Read more: friday 092812
 

thursday 092612

IMG 1795Skill:

           kb swing

Strength:

        press: 3rm 

WOD:

         5 rounds

         20 burpee

         20 kb swings (53/35)

Read more: thursday 092612
 

wednesday 092612

IMG 1805Skill:

           v-ups

Strength:

        l-sit: 2min

        weighted sit ups: 3x15 

        

WOD:

         4 rounds

        400m run

        15 v-ups

        20 box jumps (24/20)



World: meet my 96 year young Gram!

        

         

Read more: wednesday 092612
 

tuesday 092512

Randy-thSkill:

           power snatch (power snatch demo) (snatch)

Strength:

        power snatch: 5rm 

WOD:

         "Randy"



Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.


Read more: tuesday 092512
 

monday 092412

IMG 1704Skill:

           thruster/ butterfly pull ups (butter fly demo)

Strength:

        front squat: 5rm 

WOD:

         "Fran"


If you are doing the Paleo Challenge you must

get "Christine" done during class this week. We

will complete Randy on tuesday and burpee kb wod 

on thursday.



Read more: monday 092412
 

friday 092012

IMG 1561Skill:

           dl

Strength:

        ring dips: 3xME

        bent over bb row: 3x10

WOD:

         15-12-9-6-3

         deadlift (225/155)

         burpee bar hop


 Paleo meals due by tomorrow for next week!

Read more: friday 092012
 

thursday 092012

IMG 1617Skill:

           power snatch

Strength:

        power snatch  

WOD:

         800m run

         30 snatches (115/80)

         800m run

Read more: thursday 092012
 

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