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

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