friday 12.14.12

IMG 2426Skill:

           clean pull/power clean

Strength:

        clean pull: 3x2

        power clean tng:2rm

WOD:

        3 rounds

        15 power cleans

        15 burpees

Read more: friday 12.14.12
 

thursday 12.13.12

IMG 2349Skill:

           press

Strength:

        press:3rm

        ring row: 4x10

        rev fly: 4x20

WOD:

         5 rounds

         400m run

         16 lunges (45/25)

Read more: thursday 12.13.12
 

wednesday 12.12.12


Skill:

           SDHP

Strength:

sumo deadlift: 4rm 

WOD:

         4 rounds

         10 dl (245/170)

         15 pull-ups

Read more: wednesday 12.12.12
 

tuesday 12.11.12

IMG 2349Skill:

           rope climb 

WOD:

8 amrap

10 sdhp (53/35)

20 rkb swings


10 min rest


6 amrap

8 v-ups

8 push-ups

Read more: tuesday 12.11.12
 

monday 12.10.12

IMG 2373Skill:

           push jerk/ power clean

Strength:

        front squat: 5rm 

WOD:

OTM (max 10m)

3 power cleans (165/115)

3 front squats

1 jerk

Read more: monday 12.10.12
 

friday 12.7.12

IMG 1574







Skill:

           lever/ t2b

Strength:

        lever: 3x5

        wall walk: 3x5

WOD:

         3 rounds (:50 on :10 off)

        ttb

        wall ball (20/14)

        burpees

Read more: friday 12.7.12
 

thursday 12.6.12


Skill:

           deadlift

Strength:

deadlit: 3.3.3.3.3 

WOD:

         4 rounds

        20 power cleans (95/65)

        30 mountain climbers

Read more: thursday 12.6.12
 

wednesday 12.05.12

IMG 2185Skill:

Strength:

3 rounds of:        

"Lynne" 

         

WOD:

"Annie" (12min cap) 

Read more: wednesday 12.05.12
 

tuesday 12.4.12


Skill:

           push press/push jerk

Strength:

        press:1rm

        push press:1rm

        push jerk:1rm

WOD:

         12 amrap

         8 hspu

         200 m run

Read more: tuesday 12.4.12
 

monday 12.3.12

new schedule starts today!

My little sh%$ bag is two weeks old today! Today also marks

mom's first day back at the gym. 

IMG 2288








Skill:

           goblet squat

Strength:

        back squat: 10rm

        ghd back extension: 4x10

WOD:

         10.9.8.7...1

         goblet squats (70/53)

         rkb swings (x2)

Read more: monday 12.3.12
 

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