Sunday, February 3, 2013

2-3 WOD
 

“Bear” complex ladder

All barbells will be preloaded for this WOD. If you succeed with the first bar, move to the next bar which will be set up 10 pounds heavier. Continue until you can not complete one full sequence within the given minute. Beginner girls will start with the 35# bar, more advanced girls and beginner men should start with the 55# bar. More advanced men should begin with the 95# bar.
 
 Critical points that must be hit for rep to count:

1. Bar on ground
2. Bar in fully upright front rack
3. Full depth front squat
4. Bar at full extension overhead
5. Full depth back squat
6. Bar at full extension overhead

Saturday, February 2, 2013

2-2 WOD (1)
 

“Angie”

For time:

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

Friday, February 1, 2013

2-1 WOD
 

Rest / Make-up / Mobility

Thursday, January 31, 2013

1-31 WOD
 

Skill

Double unders

 

Strength

Deadlift

Wednesday, January 30, 2013

1-30 WOD
 

Skill

Double unders

 

Strength / Skill

Power snatch

Power clean

Tuesday, January 29, 2013

1-29 WOD
 

Strength

Back squat

 

Conditioning

For time:

2 Rounds of “Cindy”

5 Pull ups

10 Push ups

15 Squats

 

1 Round of “Helen”

Run 400m

21 KB swings (55#/35#)

12 Pull ups

 

1 Round of “Kelly”

Run 400m

30 Wall ball (20#/14#)

30 Box jump (24″/20″)

 

2 Rounds of “Cindy”

5 Pull ups

10 Push ups

15 Squats

Monday, January 28, 2013

1-28 WOD
 

Rest / Make-up / Mobility

Sunday, January 27, 2013

1-27 WOD
 

5×1 Shoulder press
5×3 Push press
5×5 Push jerk

Saturday, January 26, 2012

1-26 WOD

 

Team relay WOD

35 Toes to bar

50 Push ups

1,000m Row

50 Sit ups

35 Pull ups

Friday, January 25, 2013

Double under seminar tonight

6:30 session cancelled

 

1-25 WOD

 

Rest / Make-up / Mobility