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

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