Saturday, February 23, 2013
Partner WOD
90-80-70-60-50-40-30-20-10 reps of:
Wall ball (20#/14#)
Sumo deadlift high pull (75#/55#)
Thursday, February 21, 2013
Strength
Deadlift
Conditioning
20-15-10 reps of:
Power cleans (115#/75#)
Toes to bar
Wednesday, February 20, 2013
StrengthÂ
Bench press
Conditioning
150 Push ups for time.
Every time you break, perform 7 box jumps (24″/20″)
Tuesday, February 19, 2013
Strength / Skill
Snatch pulls
Good mornings
Conditioning
As many rope climbs as possible in 1 minute
-THEN-
4 Minute AMRAP of:
7 Hang power snatches (95#/65#)
14 HSPU
28 Double unders
-THEN-
As many rope climbs as possible in 1 minute
-THEN-
4 Minute AMRAP of:
7 Hang power snatches (95#/65#)
14 HSPU
28 Double unders
-THEN-
As many rope climbs as possible in 1 minute
Monday, February 18, 2013
Anyone interested in getting a share of a grassfed steer, please email me as soon as possible. A group of us have two full steers reserved and there are a few small shares available. If you are not familiar with the benefits of grassfed beef, click on the picture to learn more.
Rest / Make-up / Mobility
Thursday, February 14, 2013
4 Rounds for time of:
15 Squat clean thrusters (95#/65#)
50 Speed steps (count right foot only)
25 Double unders
Rest 1:1
