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
 

wednesday 091912

IMG 1595Skill:

           double unders

Strength:

       weighted push-ups: 3x10

       rev band fly: 3x20

WOD:

         5 rounds (1min each)

         ME russian kb swings (53/35)

         ME double unders 

         Rest

Read more: wednesday 091912
 

tuesday 091812

IMG 1679Skill:

           TTB

Strength:

        front squat: 1rm then

                          

WOD:

          a) OTM 8

             1 FS @ 85%


          b) 3 amrap 

              ttb

              2 amrap

              jump sqauts

Read more: tuesday 091812
 

monday 091712

IMG 1714Skill:

           Hang power clean/HSPU

Strength:

        hspu:2xme

        Hang power clean: 3rm

WOD:

         8 rounds (:20on :10off)

         hang power clean (115/80)

         push press 

        

Read more: monday 091712
 

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