400m run
21 KBS 53/35#
12 Pull-ups
Mobility!!!
Monday, April 21, 2014
Sunday, April 20, 2014
20140421
Strength: 6x3 Sumo Deadlift
WOD: 10 min AMRAP
10 Front Rack Lunges 135/95# (5 per leg)
10 Box Jumps 24/20
10 HRPU
Mobility!!!
Thursday, April 17, 2014
20140418
Oly: 6 EMOM
2 Squat Cleans Increasing Weight
WOD: 14 min AMRAP
2, 4, 6, 8, …
Push Press 115/75#
KBS 53/35#
Burpees
Mobility
Wednesday, April 16, 2014
20140417
WOD: 3 rds
8 Snatches 115/75#
12 ring rows
45 sec Chest to Ground Push ups
45 sec rest
Mobility!!!!
Monday, April 14, 2014
20140415
1 RM: Bench Press 20min
WOD: 4 rds
5 HSPU Strict
10 CTB
20 Butterfly situps
Run lap
Mobility
Sunday, April 13, 2014
20140414
Oly: 6 EMOM
2 Pos snatch (70% 1 RM)
WOD: 8 min AMRAP
8 BSquat 155/115#
8 KB Snatch ea 53/35#
16 Wall Balls 20/14#
Mobility
Thursday, April 10, 2014
Wednesday, April 9, 2014
20140410
Strength: 4x2 Jerk (Med weight)
WoD:
3RFT
4 Muscle ups
8 HSPU
12 V-sit ups
16 Burpees
Mobility
Tuesday, April 8, 2014
20140409
Skill: Pistol
WOD:
16 Min AMRAP
5 Power Snatch 95/65#
10 OHS 95/65#
10 Box Jumps 24/20"
Parking lot run
Mobility!!!
Monday, April 7, 2014
20140408
Strength: 9x3 Bench
WoD:
4RFT
3 Strict press 95/65
6 Strict pull ups
9 Strict ring dips
30 Dubs
Mobility
WoD:
4RFT
3 Strict press 95/65
6 Strict pull ups
9 Strict ring dips
30 Dubs
Mobility
Sunday, April 6, 2014
20140406
Strength: find 1RM Power Clean (20mn)
WoD
3RFT
8 Thrusters 135/95
12 KB Snatches (6 ea) 55/35
45 sec Tuck jumps
1:00 rest
Mobility
WoD
3RFT
8 Thrusters 135/95
12 KB Snatches (6 ea) 55/35
45 sec Tuck jumps
1:00 rest
Mobility
Thursday, April 3, 2014
20140404
Only one class tomorrow @1200!!!
Ladder
4, 8, 12, 16, 16, 12, 8, 4
HSPU
SDHP 65/45
Pull-Ups
Mad Russians 45/25
Mobility
Wednesday, April 2, 2014
20140403
WoD:
4RFT
6 Power Cleans 185/135
12 T2B
18 Jumping Lunges
200 m Sprint (walk back from fence and restart)
Mobility
Tuesday, April 1, 2014
20140402
60 Dubs
50 HRPU
40 Air Squats
30 Push Press 95/65
20 CTB Pull-ups
10 HSPU
5 Muscle Ups
60 Dubs
Mobility
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