Tuesday, January 8, 2013
Strength
Back squat
Conditioning
As many reps as possible in 12 minutes of:
100 Double unders
63 Hand release push ups
36 Front squats (95#/65#)
50 Double unders
42 Hand release push ups
24 Front squats (95#/65#)
25 Double unders
21 Hand release push ups
Front squats (95#/65#) until time runs out
Sunday, January 6, 2013
21-15-9 reps of:
Pull ups
Deadlift (225#/155#)
Saturday, January 5, 2012
Regular Class Times Today
AMRAP in 10 minutes of:
10 Thrusters (95#/65#)
6 Burpees
10 KB swings (55#/35#)
Wednesday, January 2, 2013
Nutrition Challenge Benchmark WOD
2 Rounds for time of:
Row 20 calories
75 Wall ball (20#/14#)
Tuesday, January 1, 2013
Happy New Year!
“Lumberjack 20”
For time:
20 Deadlift (275#/185#)
Run 400m
20 KB swings (70#/55#)
Run 400m
20 Overhead squats (115#/80#)
Run 400m
20 Burpees
Run 400m
20 Chest to bar pullups
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 Squat cleans (95#/65#)
Run 400m
