thursday 071212

IMG 1290Skill:

           deadlift

Strength:

        speed deadlift: 10x3 at 60% of 1 rm 

WOD:

         100 du

         1 mile run

         100 du

Read more: thursday 071212
 

wednesday 071112

IMG 1280Skill:

           pull-ups

Strength:

        pull-ups: 5rm

        dips: 3rm

WOD:

         50 kb swings (53/35)

         40 push-ups (on-plates)

         30 pull-ups

         40 kb swings

         30 push-ups

         20 pull-ups

Read more: wednesday 071112
 

tuesday 071012

IMG 1286Skill:

           front squat

Strength:

        front squat: 2rm

        box jumps: 4x10 (24/20)

WOD:

         Death by Front Squat + 3 burpees (65% 2rm) 

Read more: tuesday 071012
 

monday 070912

IMG 1276Skill:

           L-Sit

Strength:

        L-Sit: 2min

        handstand hold: 4xme or :30 

WOD:

         15 amrap

         20 grasshopers

         10 v-ups

         4 hspu

Read more: monday 070912
 

friday 070612

IMG 1216Skill:

           push press

Strength:

        press: 1rm

        pull-up: dead hang 4xme

WOD:

         4 rounds

         run (sign)          

         7 push press (135/ 95)

         12 kb swings (70/53)

Read more: friday 070612
 

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
 

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