wednesday 082212

IMG 1538Skill:

           hollow rocks/ t2b

Strength:

        hollow rocks: 3x20

        pistol practice (demo)

    

WOD:

          20 amrap

         600m run

         12 ttb

         10 roll to candle stick (demo)

         8 broad jumps

         

Read more: wednesday 082212
 

tuesday 082112

IMG 1518Skill:

           press

Strength:

        shoulder press:3rm

        db row: 3x10

WOD:

         30-20-30

         push press (115/80)

         hang clean (115/80)

         mountain climber

Read more: tuesday 082112
 

monday 081912

IMG 1525Skill:

           ohs

Strength:

        ohs: 3rm

WOD:

          3 rounds 

           2min on/ 1min off

         8 front squat (95/65)

         8 burpees bar hop

        

Read more: monday 081912
 

friday 081712

IMG 1536Skill:

           pull-ups

Strength:

        pull-ups: 2xme 

WOD:

         18 amrap

         30 air squats

         15 pull-ups

         400 runs

         

         

Read more: friday 081712
 

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
 

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