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
 

wednesday 062012 (no showers until friday)

IMG 1031Skill:

           bent rows

Strength:

        bb bent rows: 4x8

        ring dips: 4x8

WOD:

         4 rounds (1min each)

        renegade rows (renegade row demo)

        kb swings (53/35)

        rest

Read more: wednesday 062012
 

tuesday 061912

IMG 1154Skill:

           

Strength:

        front squat:  2rm/ 3x2 @ 80%

WOD:

         5 rounds

         7 front squat (135/95)

         run


Read more: tuesday 061912
 

monday 061812 (new location)

IMG 1148Skill:

           lever/v-ups

Strength:

        lever: 3x3 

WOD:        

12 amrap

50 double unders

                                                     25 grass hoppers

                                                     15 v-ups

         

Read more: monday 061812
 

friday 061512(we are moving sat 6/16)

IMG 1131Skill:

           bench press

Strength:

        bench press: 5rm

        pull-ups: 5rm

WOD:

         death by pull-up + push-up 

Read more: friday 061512
 

thursday 061412(we are moving sat 6/16)

IMG 1013Skill:

           back squat

Strength:

        back squat: 10x2 50% 1rm  

WOD:

         4 rounds

         400m run

         20 kb walking lunges (53/35)

         

Read more: thursday 061412
 

wednesday 061312 (we are moving sat 6/16)

IMG 1048Skill:

           push/split jerk (push jerk)

Strength:

        split jerk: 1rm (split jerk demo)

WOD:

         8 amrap

         5 s2o (135/95)

         15 bar hops


(josh everett talks and does the split jerk)

Read more: wednesday 061312
 

tuesday 061212 (we are moving sat 6/16)

IMG 1055Skill:

           sumo deadlift

Strength:

        sumo deadlift: 3,3,3,3,3

WOD:

         6 rounds (:30 sec each)

         kb swings (53/35)

         burpees

         double unders (max 20)

         rest

         

Read more: tuesday 061212
 

monday 061112

Skill:

           kb bench row

Strength:

        kb bench row: 4x10

        weight push-ups: 4x8

WOD:

         3 rounds

         200m run

         25 pull-ups

         15 push-ups


Read more: monday 061112
 

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