wednesday 090512

IMG 1639Skill:

           hspu

Strength:

        front squat: 3rm 

WOD:

         15-12-9

         front squats (135/95)

         hspu (45's/25's w/ ab mat)

Read more: wednesday 090512
 

tuesday 090412

IMG 1647Skill:

           bench press

Strength:

        bench press: 3rm 

WOD:

         30-20-10

         c2b pull-ups

         broad jumps

         push-ups

Read more: tuesday 090412
 

Friday 083012

Skill:

           Muscle ups

Strength:

        Ring push-ups: 3xME

        Chin-ups: 3x10

WOD:

          2 Rounds

         1min M.E. muscle-ups/ pull-ups

         2min M.E push-ups

         3min M.E. wall walks

Read more: Friday 083012
 

thursday 083012

IMG 1620Skill:

           squat clean

Strength:

        squat clean: 1rm 

WOD:

         3 rounds

         10 squat clean (155/105)

         5 s2o

We will be closed Sunday and Monday!

Meals will be delivered Tuesday and Thusday next week.

Read more: thursday 083012
 

wednesday 082912

IMG 1519

Skill:

           v-ups

Strength:

        levers: 4x4 

        weighted sit-ups: 3x12

WOD:

         20 amrap

         400m run

         10 v-ups

         15 box jumps (24/20)   

         20 russian kb swings (53/35)

 

Read more: wednesday 082912
 

tuesday 082812

IMG 1488Skill:

           db snatch

Strength:

        weighted push-ups: 5rm

        ring rows: 4x12

WOD:

         12 amrap 

         6 renegade rows

         10 db push presses

         14 db snatches (7ea)

         18 db hops

         

Read more: tuesday 082812
 

monday 082712

thumb DSC_0460Skill:

           dl

Strength:

        deadlift: 3rm 

WOD:

         7 OTM

         5 deadlifts (275/190)

                                                              burpees

Read more: monday 082712
 

friday 082412

IMG 1289Skill:

           pull-up

Strength:

        pull-up:3x6

        band rev fly: 3x15 

WOD:

         15 hspu (45's/25's)

         4 wall walks

         25 pull-ups

         4 wall walks

         35 push-ups

         4 wall walks

         25 pull-ups

         4 wall walks

         15 hspu

         

Read more: friday 082412
 

thursday 082312

IMG 1515Skill:

           power snatch

Strength:

        back squat: 10 @ 50% / 10 @ 60% / ME @ 60%

WOD:

         Death by power snatch (135/95) 

 Forms must be completed by friday for next weeks paleo meals. 

Read more: thursday 082312
 

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
 

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