Thursday, January 24, 2013

1-24 WOD

 

For total time:

3 Rounds of:

8 Ground to overhead (155#/105#)

16 Pistols

-THEN-

3 Rounds of:

8 Front squats (155#/105#)

16 Sit ups

-THEN-

3 Rounds of:

4 Shoulder to overhead (155#/105#)

2 Rope climbs

Wednesday, January 23, 2013

1-23 WOD
 

21-18-15-12-9-6-3 reps of:

Sumo deadlift high-pull (95#/65#)

Box jump (24″/20″)

Burpee

Tuesday, January 22, 2013

1-22 WOD
 

Strength

Back squat

 

Conditioning

Death by 10 meters

♦ compare to 09/18/12 ♦

Monday, January 21, 2013

Regular Hours Today

 
1-21 WOD
 

Rest / Make-up / Mobility

Sunday, January 20, 2013

1-20 WOD

 

100 KB swings for time (70#/55#)

At the top of every minute, complete 5 chest to bar pull ups.

Saturday, January 19, 2013

1-19 WOD
 

21-15-9 reps of:

Overhead squat (95#/65#)

Push up

Sit up

Run 400m

Friday, January 18, 2013

1-18 WOD

Gianna Lily Foglio

 

Rest / Make-up / Mobility

Thursday, January 17, 2013

1-17 WOD
;

Strength

Bench press

;

Conditioning

(Power) “Elizabeth”

21-15-9 reps of:

Power cleans (135#/95#)

Ring dips

Wednesday, January 16, 2013

1-16 WOD
 

Skill / Strength

Snatch

Clean & jerk

Tuesday, January 15, 2013

1-15 WOD

Strength
Back squat

Conditioning
5 Rounds for time of:
10 Toes to bar
10 Power snatch (75#/55#)
10 Wall ball (20#/14#)