Saturday, October 20, 2012
“Amazing Grace” is tonight at 6:30!
“Grace”
30 Clean & jerk for time.
(135#/95#)
*** 9:30am & 6:30pm WOD sessions only today ***
Thursday, October 18, 2012
Skill / Strength
Hang squat clean & jerk
Conditioning
4 Rounds for total reps
With a 90 second clock:
Row 250m
As many OHS (115#/75#) as possible in the time remaining
Rest 90 seconds in between rounds
Wednesday, October 17, 2012
Skill / Strength
Split jerk
L-sit
Conditioning
Tabata hand release push ups
Tuesday, October 16, 2012
Strength
Back squat
Conditioning
Every 90 seconds for 15 minutes:
21 Double unders
7 Pull ups
3 Ground to overhead
Sunday, October 14, 2012
Volume training
Conditioning
3 Rounds for time of:
15 Push press (75#/55#)
50 Double unders
30 Sumo deadlift high pull (75#/55#)
15 Push press (75#/55#)
50 Double unders
Saturday, October 13, 2012
THERE WILL BE NO 1:45 WOD TODAY
Partner WOD
As many wall ball as possible in 10 minutes
-THEN-
1 Mile run for time
Thursday, October 11, 2012
Volume training
Conditioning
21-15-9 reps of:
Deadlift (225#/155#)
Toes to bar
