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
 

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
 

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