6 / 30 / 2012

So You Wanna Succeed, Huh?….Prove it!

Skill

Muscle Up Work

(15 min)

“Jack”

20 minute Amrap

10 Push Press, 115 / 80

10 K Bell Swings, 1.5 / 1

10 Box Jumps, 24 / 20

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6 / 29 / 2012

Strength

Back Squat

10 x 2 @ 75% 1RM

21 – 15 – 9

Deadlift, 225 / 155

Thrusters, 95 / 65

18 min time cap

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6 / 28 / 2012

Skill

Practice L-Sit

(10 min)

3 Rounds

10 SDHP, 95 / 65

20 GSPU

30 Double Unders

40 Sit-ups

20 minute time cap

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6 / 27 / 2012

Please read the description for the video.

Strength

Bench Press

6 x 3 EMOM @ 75% 1RM

For Time

Run, 800m

10 – 1

Burpees

Pullups

Flutter Kicks

Run, 800m

22 minute time cap

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6 / 26 / 2012

Muscle Spotlight:  Trapezius

Strength

Deadlift

7 x 3 @ 80% 1RM

“Karen”

150 Wallballs for time

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6 / 25 / 2012

How’s your diet stack up?

21 minute EMOM

7 x 3 Squat Clean

7 x 4 Power Clean

7 x 5 Hang Clean

You will pick your weights. The bar should be loaded in a way that you can de-load easily to the next weight before the top of the next minute. You will complete all 7 rounds of the squat cleans before moving on to the power cleans and so on

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6 / 23 / 2012

Ollie, we miss you buddy.  You were one of a kind and a great man.

R.I.P.

“Ollie”

For Time

Row, 2000m

3 Rounds

6 Muscle Ups

6 Deadlifts, 310 lbs

21 Overhead Lunges, 45 lbs

39 Double Unders

When finished with the 3 rounds

Row, 2000m

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6 / 22 / 2012

Bear Crawls

In this video you will see them doing bear crawls and broad jumps.

Strength

Power Clean

3 – 3 – 3 – 3 – 3

5 Rounds

Bear Crawl, 100 ft

Pushups, 15 reps

Broad Jump, 100 ft

20 minute time cap

6 / 21 / 2012

Happy Birthday buddy!  haha

Tanner’s Terrible B-Day WOD

6 Rounds

21 Thrusters, 45 lbs

20 Burpees

30 minute time cap

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6 / 20 / 2012

Just like he says in the video; arms and legs at the same time and hold for a split second up top.

Pre-WOD

Row

2 x 500m

(10 min)

3 Rounds

Run, 800m

50 Sit-ups

50 Supermans (in video up top)

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