Monday, July 21, 2014

WOD 07/22/14

Skill work: Sled pushes

WOD: For time:
100 Air squats
100 Double unders
100 KB Swings (53/35 lbs)
50 Burpees



Sunday, July 20, 2014

WOD 07/21/14

Sumo Deadlift Rack pulls: 15 minutes to work to a heavy single

WOD: AMRAP in 10 minutes of:
5 Deadlifts
5 Hanging Cleans
5 Squat Cleans
          *all @ 50% of your 1RM squat clean


Don't forget to sign up online for the evening classes, thanks!

Saturday, July 19, 2014

WOD 07/20/14

Skill work: Parallette L sit holds, 20 sec x 5

WOD:  10 rounds for time of:
4 Dead hang pull ups
6 Strict ring dips
8 Sit ups
10 Wall balls (20/14 lbs)

Thursday, July 17, 2014

WOD 07/18/14

Push jerk 9x3 @ 75% 1 RM

WOD: 30-20-10 of:
Hanging snatches (75/45 lbs)
Knees to elbows

Wednesday, July 16, 2014

WOD 07/17/14

Skill work: 400 m overhead walk (45/25 lbs)

WOD: For time:
100 air squats
5 muscle ups
75 air squats
10 Muscle ups
25 air squats
15 muscle ups

Post WOD Mobility: Couch stretch and shoulder smash

Don't forget: Mobility class tonight at 6:30 pm, focus will be on shoulders.