Tuesday, July 24, 2012


 

Strength

Back squat

 

Conditioning

3 Rounds for time:

Run 200m

20 Chest to bar pull ups

20 Front squats (95#/65#)

Monday, July 23, 2012


 

Rest / Make-up / Mobility

Sunday, July 22, 2012


 

For time:

7 Reps of the “Bear” complex (135#/95)

50 Double unders

5 Reps of the “Bear” complex (135#/95)

50 Double unders

3 Reps of the “Bear” complex (135#/95)

50 Double unders

Saturday, July 21, 2012

 

Team WOD

Friday, July 20, 2012


 

Rest / Make-up / Mobility

Thursday, July 19, 2012


 

5 Rounds for time of:

1 Rope climb

Run 400m

1 Rope climb

15 Burpees

(20 minute time cap)

Wednesday, July 18, 2012

 

Skill / Strength

Clean & jerk

 

Conditioning

3 Rounds for time of:

Run 400m

7 Clean & jerk

Tuesday, July 17, 2012

20120716-211919.jpg

 

Strength

Back squat

 

Skiil testing

Max height box jump

Max reps pull up

Max handstand walk

400m Run

500m Row

Monday, July 16, 2012

NO CLASSES TODAY

 

Sunday, July 15, 2012


 

Skill / Strength

Snatch balance

 

Conditioning

3 Rounds for time of:

500m Row

20 Wall ball (20#/14#)

20 KB swings (55#/35#)