Main WOD
May 20, 2013
The WOD was:
1RM Back Squat
1RM Power Clean
1RM Floor Press
_ _ _
25 Burpees
25 KB Swings (53/35)
X3
May 17, 2013
The WOD was:
OTM: 1 Push/Split Jerk starting at 135/95
*add 10# every minute until failure
_ _ _
50 – 40 – 30 – 20 – 10
Double Unders
10 – 8 – 6 – 4 – 2
SDHP (105/75)
May 16, 2013
The WOD was:
20 Clapping Pushups
35 Squats
20 Deficit Pushups
35 Jumping Lunges
20 Plyo Pushups
35 Broad Jumps
20 Ring Pushups
35 Pistols
20 HSPU
May 15, 2013
The WOD was:
800m Row
200m Farmer Carry (70/53)
30 Situps
X3
Cool down:
Sandbag Getups and Rope Climbs
May 14, 2013
The WOD was:
1 mile run
then 2 rounds of:
20 Burpees
20 Double Unders
20 Box Jumps
20 1-arm KB Push Press
20 Lunges with KB
then
1 mile run
May 13, 2013
The WOD was:
Strength:
Deadlifts
5 X 3
WOD:
9 – 7 – 5 – 3
2 for 1 Wall Balls (20/14)
C2B Pullups
Power Cleans (135/95)
T2B
Love the burpee love!
May 10, 2013
The WOD was:
STRENGTH:
Push Press
4 X 3
Using last Push Press weight:
3 Deadlifts
3 Power Cleans
3 Push Press
200m Run
5 Strict Pullups
X7
3Fu3l protein is in! Come and get yours today!!!
May 9, 2013
The WOD was:
SNATCH WORK
-Coaches Choice-
Snatch Balance
Hang Snatch
All Female 5:00am class!
May 8, 2013
The WOD was:
High and Low Box Jumps (18, 20, 24, 18, 30)
10 Tire Flips
10 Pullups
400m Run
Sled Push (270/180)
X3
Congratulations to Courtney for getting her first pull-up!!!
