Thursday, January 23, 2014
Skill / Strength
Push press
L-sit
Conditioning
For total time:
21 Deadlift (225#/155#)
21 Handstand push ups
Rest 2 minutes
15 Deadlift (225#/155#)
15 Handstand push ups
Rest 2 minutes
9 Deadlift (225#/155#)
9 Handstand push ups
Wednesday, January 22, 2014
The 5:15am and 8:15am WOD sessions are cancelled today.
Strength
Squat
Conditioning
4 Rounds for time of:
7 Power snatch (135#/95#)
14 Lateral box jumps
21 Wall ball (20″/14″)
Tuesday, January 21, 2014
Skill / Strength
Clean & jerk
Conditioning
For time:
50 KB swings (55#/35#)
30 Hang power cleans (95#/65#)
50 Double unders
40 KB swings (55#/35#)
20 Hang power cleans (95#/65#)
75 Double unders
30 KB swings (55#/35#)
10 Hang power cleans (95#/65#)
100 Double unders
Sunday, January 19, 2014
Strength
Squat
Conditioning
For total time:
25 Wall ball (20#/14#)
Rest 2:1
15 Wall ball (20#/14#)
Rest 2:1
50 Burpees
15 Wall ball (20#/14#)
Rest 2:1
25 Wall ball (20#/14#)
Saturday, January 18, 2014
There is no 1:45 class today.
Good luck to all of our Masters!
3 Rounds for time of:
Run 400m
20 Pull ups
20 Overhead squats (95#/65#)
Thursday, January 16, 2014
Wednesday, January 15, 2014
Strength
Squat
Conditioning
With a 10 minute clock –
4 Rounds of:
10 Shoulder to overhead (135#/95#)
20 Toes to bar
50 Double unders
-THEN-
As many lateral bar hop burpees as possible in the time remaining.
