12 / 23 / 2013

Strength
Push Jerk EMOM
7 x 2 @75%

“Grace”
For Time
30 Clean & Jerks, 135 / 95

12 / 10 / 2013

Strength
Hang Clean EMOM
7 x 2 @80%

For Time
10 – 1
Push Jerk, 135 / 95
2 – 20
Pullups

12 / 7 / 2013

We will not be having a WOD at the gym today.
We will be leaving the gym at 7 a.m. SHARP for the workout at Opry Mills.
If you wish to attend, be here by 6:45am. If you show up at 7:01, you will be by yourself!

12 / 6 / 2013

Strength
Snatch Complex – 8 sets
1 Power Snatch – 1 Hang Power Snatch –
1 High Hang Power Snatch – 1 Snatch Balance

“Randy”
For Time
75 Power Snatches, 75 / 55

This workout should take you 5 minutes or less.
Scale accordingly.

12 / 5 / 2013

Hero_Donny

 

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

Pre – WOD
Row
2 x 500m

“Donny”
21 – 15 – 9 – 9 – 15 – 21
Deadlifts, 225 / 155
Burpees

12 / 4 / 2013

“343”
For Time
100 Hang Cleans, 95 / 65
100 Box Jumps, 24 / 20
100 Pushups
43 C2B Pullups

12 / 3 / 2013

Strength
Strict Pullup EMOM
5 x 5

15 min Amrap
2 Muscle Ups
3 HSPU
Run, 200m

12 / 2 / 2013

Strength
Front Squat EMOM
6 x 3 @65%

For Time

3 Rounds
12 Thrusters, 95 / 65
15 Situps
Then…
3 Rounds
12 Front Squats, 95 / 65
15 Situps
Then…
60 Push Press, 95 / 65

Every time you break up the push press, you must complete
15 situps before continuing.