5 / 14 / 2012

Skill

15 minutes of Power / Snatch work

15 minute Amrap

5 Power Cleans, 155 / 105 lbs

10 Volcanic Pushups*

15 Wall Balls, 20 / 14 lbs

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*Pushup starts with hands on floor and feet in rings in plank position.  Then, you will descend chest to floor and press up to lock out postion, at which point you will bring both knees to your chest and then return to plank postion to finish rep.

5 / 12 / 2012

Lets get to digging!

3 Rounds

Run, 800m

Weighted Lunge, 1.5 / 1, 30 reps

Virtual Shoveling, 35 / 15 lbs, 15 reps

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5 / 11 / 2012

Happy Birthday Buddy!! 🙂

Justin B’s Birthday WOD

“Dirty 30”

30 Burpees

30 Pullups

30 Front Squats 75 / 55 lbs

30 Double Unders

30 Sit-ups

30 GSPU

30 Hang Cleans 75 / 55 lbs

30 Box Jumps 24 / 20

30 SDHP 75 / 55 lbs

30 Jumping Lunges

30 minute time cap

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5 / 10 / 2012

The “Whole-Man” Concept

This is a pretty good article. I enjoyed it very much. Seems to operate in a familiar way, eh?

Strength

2 x 5 Strict Press

2 x 3 Push Press

4 x 1 Push Jerk

8 minute Amrap

1 Clean & Jerk, 185 / 125 lbs

1 Wall Climb

2…

2…

3…

3…

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5 / 9 / 2012

Some climbing techniques.

Strength

Weighted KBell Sit-ups

3 x 20

20 minute Amrap

Run, 400m

20 Wallballs, 20 / 14 lbs

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5 / 8 / 2012

You can hear K-Star get so excited over self pain.  LOL

Strength

Front Squat

3 – 3 – 2 – 2 – 1 – 1

10 minute EMOM

2 Thrusters, 95 / 65 lbs

3 Burpees

4 Squat Cleans

For every missed round run 400m