February 15, 2013
Skill - Turkish get ups spend 10 minutes light weight - work on proper technique WOD 3 RFT 10 Turkish get ups 35/18 20 Jumping PU 30 broad jumps 40DB push-ups 50 Pistols (no band)
0 Comments
February 14, 2013
Strength - OH squat HaPpY Valentines 2 min amrap x 5 (rest a minute between each set) 5 DL 95/65 4 power snatch 95/65 3 OH squats 95/65 Max double unders February 13, 2013
Skill DU x 10 minutes Chipper 800m run 50 Air squats 50 sit-ups 600m run 40 air squats 40 sit-ups 400m run 30 Air squats 30 sit-ups 200m run 20 Air squats 20 sit-ups 100m run 10 Air squats 10 situps February 12, 2013
STRENGTH Front squats WOD - 1RFT 10 DB Burpee (20/10) 20 Wall Ball (20) 30 Box Jump 24" 40 pull ups 10 calorie row February 11, 2013
Elizabeth 21-15-9 reps Clean 135/95 lbs Ring dips Refer to November 5, 2013 1 mile run to follow :) January 8, 2013
Skill Rope climb x 3 Rope pull x 10 WOD - 3 RFT 50 wall ball shots 50 double unders 400m row/run Wear your tall socks :)) January 7, 2013
Thursday Strength - Snatch WOD - 15 min amrap 20 Front Squat (95/65) 20 pull-ups 50 reverse crunch January 6, 2013
Wednesday Double unders - spend 10 minutes 800 run - 30 min cutoff 20 burpee 30 LA/RA DB Snatch 50/30 40 pistols 50 med ball sit-up 20/16 50m sprint forward/backward 50 med ball sit-up 20/16 40 pistols 30 LA/RA DB Snatch 50/30 20 burpee 800 m run February 5, 2013
Strength - power cleans Warmup - 50% of max 5 reps 3.2.1.1.1 WOD - 8 min amrap 3 power cleans (195/135) 3 t2b 6 power cleans (175/115) 6 t2b 9 power cleans (155/95) 9 t2b 12 power cleans (135/75) 12 t2b February 4,2013
JACK - HERO WOD 20 min AMRAP 10 Push-press 115/85LBS 10 KB swings 53/35LBS 10 box-jumps 24/20 Refer to October 22, 2012 for previous results |
Archives
January 2021
Categories |