thursday 070512

IMG 1180Skill:

           low bar back squat

Strength:

       low bar back squat: 5rm

WOD:        

       3 rounds (3min on 1min off)

       8 goblet squats (53/35)

       20 double unders

Read more: thursday 070512
 

tuesday 070312 (no 7pm and no class on the 4th)

IMG 1237Skill:

           C+J

Strength:

        C+J: 1rm 

WOD:

         "Grace"

Read more: tuesday 070312
 

monday 070212  (no 7pm tue night, no class wednesday)

IMG 1209Skill:

           sumo deadlift

Strength:

        sumo deadlift: 5rm 

WOD:

        

         15 AMRAP

             run

             7 dl (225/155)

             10 bj (24/20)

 

Read more: monday 070212
 

friday 062912

IMG 1187Skill:

           hspu

Strength:

        ring dips: 3rm

        strict db hspu: 3x5 (scaled negative)

        max broad jump

WOD:

         4 rounds

         10 hspu

         10 broad jumps (6'/4')

         then

         100 double unders

Read more: friday 062912
 

thursday 062812  (no classes july 4)

IMG 1218Skill:

           squat clean

Strength:

        squat clean: 2rm 

WOD:

         15-12-9

         squat clean (155/105)

         c2b pull ups

         

Read more: thursday 062812
 

wednesday 062712

IMG 1221Skill:

           free standing hand stand

Strength:

        hollow rock: 3x20

        free standing hand stand hold: 8 min practice

        2x ME T2B

WOD:

         5 rounds

         Run

         10 v-ups

         15 russian kb swings (53/35)

         

Read more: wednesday 062712
 

tuesday 062612

IMG 1214Skill:

           Floor press

Strength:

        Floor press: 3rm 

WOD:

         3 rounds (1 min each)

         db push press

         box jump

         push-up

         rest

         

         

Read more: tuesday062612
 

monday 062512

IMG 1215Skill:

           

Strength:

        back squat: 2rm 

WOD:

         4 min every :30 2 back squats @ 80%

         then

         5 min max double unders (every :30 3 burpees)



I am so proud of all our athletes who competed Saturday! You guys did amazing. With your help Everyday Heroes raised close to $3000 dollars. Also a huge thank you to all the volunteers because without you this wouldn't of been possible. 

         

Read more: monday 062512
 

friday 062212

IMG 1191Skill:

           power snanch / hang power snatch

Strength:

        h.p.s: 1rm (hang power snatch)

WOD:

         death by power snatch (115/80)

          (power snatch)

Read more: friday 062212
 

thursday 062112

IMG 1203Skill:

           thruster

Strength:

        deadlift: 3rm 

WOD:

         4 amrap

         2-4-6-8-10-12-14...

         dl (225/155)

         thruster (95/65)

Read more: thursday 062112
 

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