tuesday 050812

IMG 0822 strength: back squats: 1rm

WOD:

         40 back squats

         20 pull-ups

         15 s2o

         30 front squats

         20 pull-ups

         15 s2o

         20 ohs 

         20 pull-ups

         15 s2o

Read more: tuesday 050812
 

monday 050712

IMG 0820Skill:

           power clean

Strength:

        power clean: 1rm

WOD        

         12 amrap

         200m run

         10 power cleans (135/95)

Read more: monday 050712
 

friday 050412

IMG 2406

Strength:

        deadlift: 2rm 

WOD:

         5 rounds (1min on/:30 off)

         8 dl (225/185)

         max double unders (AF Mic'd Instructor, double under)

         (score equals total dubs)

         

Read more: friday 050412
 

thursday 050312

IMG 0220

 

WOD:

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

(wod demo)

        

 

Read more: thursday 050312
 

wednesday 050212

IMG 0699Skill:

           squat clean

Strength:

        front squat: 10rm 

WOD:

         death by burpee + squat clean (135/95) 

Read more: wednesday 050212
 

tuesday 050112

IMG 0788Skill:

           Skill Set

Strength:

        lever: 5x3

        l-sit: 1:30

WOD:

         10 amrap

         4 hspu

         8 t2b

         12 box jumps (24/20)

Read more: tuesday 050112
 

monday 043012

IMG 0800Skill:

           kb row

Strength:

        push jerk: 3rm   (demo video push jerk)

        kb row: 4x8

WOD:

         4 rounds

         5 push jerks (155/105)

        15 russian kb swings (70/53)

Read more: monday 043012
 

friday 042712                             "The Emily"

thumb IMG_2674

Strength:

        weighted push-up: 5rm 

WOD:

        The Emily

        20 amrap

        400 m run

        8 pull-ups

        12 push-ups

        14 sit-ups

Read more: friday 042712
 

thursday 042612

IMG 0790Skill:

           power snatch (demo video)

Strength:

        power snatch: 1rm 

WOD:

         6 amrap

        15 power snatches (75/55)

        10 burpees



“I don’t train in order to have clients. I have clients in order to train.” “No, it doesn’t ever get any easier. You wouldn’t want it to either.” “The magic is in the movement, the art is in the  

Read more: thursday 042612
 

wednesday 042512

IMG 0769Skill:

           sumo deadlift

Strength:

        sumo deadlift: 5rm 

WOD:

         12 amrap

         200m run

         10 deadlifts (225/155)

         10 box jumps (24/20)

“I don’t train in order to have clients. I have clients in order to train.” “No, it doesn’t ever get any easier. You wouldn’t want it to either.” “The magic is in the movement, the art is in the  

Read more: wednesday 042512
 

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