Thursday, January 30, 2014
Skill / Strength
L-sit
Conditioning
AMRAP in 10 minutes of:
15 Handstand push ups
30 Box jumps (24″/20″)
Wednesday, January 29, 2014
Strength
Front squat
Conditioning
For time:
50 Burpees
20 Front squats
50 Burpees
♦ compare to 10/13/13 ♦
Tuesday, January 28, 2014
Skill / Strength
Snatch
Conditioning
75 KB swings (70#/55#) for time.
EMOM perform 10, 8, 6, 4 and then 2 strict pull ups.
Saturday, January 25, 2014
There is no 1:45 class today.
Partner “Cindy”
As many rounds as possible in teams of two of:
5 Pull ups
10 Push ups
15 Squats
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
