Thursday, October 25, 2012
30-20-10 reps of:
Thrusters (95#/65#)
KB swings (55#/35#)
Row (calories)
Rope climb (3-2-1)
Tuesday, October 23, 2012
Skill / Strength
Front squat
21-15-9 reps of:
Overhead squats (95#/65#)
Burpees
Sunday, October 21, 2012
5 Rounds for time of:
15 Hand release push ups
20 Box jumps (24″/20″)
25 Sit ups
Saturday, October 20, 2012
“Amazing Grace” is tonight at 6:30!
“Grace”
30 Clean & jerk for time.
(135#/95#)
*** 9:30am & 6:30pm WOD sessions only today ***
Thursday, October 18, 2012
Skill / Strength
Hang squat clean & jerk
Conditioning
4 Rounds for total reps
With a 90 second clock:
Row 250m
As many OHS (115#/75#) as possible in the time remaining
Rest 90 seconds in between rounds
Wednesday, October 17, 2012
Skill / StrengthÂ
Split jerk
L-sit
Conditioning
Tabata hand release push ups
Tuesday, October 16, 2012
Strength
Back squat
Conditioning
Every 90 seconds for 15 minutes:
21 Double unders
7 Pull ups
3 Ground to overhead