11 / 1 / 2013

Strength
Power Snatch
5 x 3
3 Rounds
5 min Amrap
5 Power Snatches, 95 / 65
5 T2B’s
5 Thruster, 95 / 65
Rest 1 minute

10 / 31 / 2013

Strength
Power Clean
7 x 2 @80%
10 – 1
Power Clean, 135 / 95
Burpees

10 / 30 / 2013

Strength
5 x 1 Bear Complex
1 Complex is:
Power Clean
Front Squat
STO
Back Squat
STO

Add weight every time.
1 complex every 2 minutes

2 Person Teams
Run
3 x 200m
3 x 400m
3 x 600m

Rest while partner runs.

10 / 29 / 2013

Happy Birthday Mason!!
P.S. Put on some sunglasses.
Pre – WOD
Row, 1000m
“The Natural”
17 min Amrap
10 Deadlifts, 185 / 135
29 Air Squats
21 Situps

10 / 28 / 2013

Happy Birthday Driver!!!
“Hollywood”
10 Rounds
2 Burpees
8 Front Rack Lunges, 115 / 85
3 Front Squats, 115 / 85
7 Pullups

10 / 26 / 2013

12 min clock
3, 6, 9, 12…..
Push Press, 95 / 65
Lateral PVC Jumps, 24 / 20

Then immediately….
For Time
50 Back Squats, 95 / 65
50 K Bell Snatch, 1.5 / 1

10 / 25 / 2013

Strength
OHS EMOM
6 x 2
(Quality)
40 – 30 – 20 – 10
OH Lunges, 45 / 25 (Plate)
GTO, 45 / 25

20 min cap

10 / 24 / 2013

“Diane”
21 – 15 – 9
Deadlift, 225 / 155
HSPU
Cashout
Tempo row for 3 minutes

10 / 23 / 2013

Strength
Strict Press EMOM
5 x 2 @80%
4 Rounds
30 Double Unders
20 Wall Balls, 20 / 14
15 Box Jumps, 24 / 20

20 min cap

10 / 22 / 2013

 

Happy Birthday Jackson!!!

Pre – WOD
Row, 2 x 500m

“Jackson’s Jam”
21 min Amrap
10 Power Snatch, 95 / 65
22 Situps
13 Pushups