2 / 16 / 2013

Pre – WOD
2 Rounds
10 GHD’s
15 Dips
20 Balls Slams 

7 Rounds
7 Hang Cleans, 135 / 95
7 Front Squats, 135 / 95

20 minute cap

2 / 15 / 2013

Just a little insight to what a Level 1 is like.  And plenty of information on how to snatch.

Strength
Power Snatch
Set new 1RM

Open WOD 11.1

10 minute Amrap
30 Double Unders
15 Power Snatch, 75 / 55

2 / 14 / 2013

Strength
Push Jerk EMOM
6 x 2 @ 75%

20 minute EMOM
Evens – 5 Deadlift, add weight each round
Odds – 10 Wall Balls, 20 / 14

2 / 13 / 2013

Pre –  WOD

2 Person Teams
3 Rounds
20 Buddy Wall Balls, ( 10 each )
20 Bench Jump Overs, ( 10 each )
200 ft. Piggy Back Carry, ( 100ft each )

Open WOD 12.1

7 minute Amrap
Burpees

2 / 12 / 2013

2 Person Teams

For Time
Row, 1000m
100 Pullups
100 Pushups
100 Situps
100 Squats
Row, 1000m

25 minute cap 

2 / 11 / 2013

Results from this weekends Gauntlet In – House Throwdown.

Strength
Back Squat EMOM
5 x 3 @ 75%

Open WOD 12.2

18 minute Amrap
15 Box Jumps, 24 / 20
12 Push Press, 115 / 75
9 T2B

2 / 8 / 2013

For Time
Run, 5K

2 / 7 / 2013

Strength
Hang Power Snatch
6 x 3 EMOM

15 minute Amrap
150 K Bell Swings, 1.5 / 1
5 Burpees EMOM

20 minute cap

2 / 6 / 2013

Pre – WOD
GHD’s & Back Ext.
3 x 10

“Jackie Relay”
Row, 1000m
50 Thrusters, 45 lbs
30 Pullups

*2 or 3 person teams.
You may NOT move to the next movement until the person in front of you is finished.

2 / 5 / 2013

Pre – WOD
Row, 500m x 3
1 : 1 Work Rest Ratio

10 Rounds Every 2nd Minute
1 Power Clean, 185 / 135
2 Front Squats, 185 / 135
3 T2B
4 Burpees
5 Deadlifts, 185 / 135