tuesday 051512

IMG 2614Skill:

           low bar back squat

Strength:

        L. Bar B.S: 3rm 

WOD:

         5 amrap

        5 goblet squats

        10 kb swings

        3 burpees

Read more: tuesday 051512
 

monday 051412

IMG 0860Skill:

           push-jerk

Strength:

        push jerk: 2rm

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: monday 051412
 

friday 051112

IMG 0581

Strength:

        front squat: 2rm 

WOD:

         5 rounds

         400m run

         20 wall balls

Read more: friday 051112
 

thursday 051012

IMG 0679Skill:

           wall walks 

Strength:

       russian kb swing: 2xme (70/53)

WOD:

         12 amrap

         1 muscle ups

         5 wall walks

         15 grasshoppers

         (wall walks / grasshoppers demo)

Read more: thursday 051012
 

wednesday 050912

IMG 0814Skill:

           double unders

Strength:

        bench press: 2rm

        ring rows: 4x10

WOD:

          3 rounds  3 min on/1 min off

          4 burpees

          10 push-ups

          30 double unders

          

Read more: wednesday 050912
 

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
 

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