Monday, 9-24-12
Tuesdays & Thursdays we will be adding a 7PM class. Strength/Skill – Weighted Chest to Ring Pull-ups / Chest to Ring Pull-ups / Ring Pull-ups 21-15-9 reps of: 225/185 pound Deadlift 135/95 pound Overhead squat
Saturday, 9-22-12
Tuesday & Thursday we will be adding a 7PM class. This will be on a trial basis. Team WOD 2 person team 400 m run 50 KB Power Snatches 53/35 50 push ups (hand release) 50 OH squats 95/65 50 Pull-ups 50 sdhp 95/65 50 weighted situps 45/25 800 m Row…… NOW THE HARD PART………..
Friday, 9-21-12
PARTNER WOD TOMORROW Strength/Skill – Double Under 1 Round 30 Deadlift – 183/275 50 K.B. Swings 53/35 30 Toes to Bar 50 Box Jumps – 20/24 (Games Standard) 30 One-Armed Thrusters – 35/45 30 Other Arm Thrusters – 35/45
Thursday, 9-20-12
PARTNER WOD SATURDAY Strength/Skill – Bench Press 5-5-5-5 50-40-30-20-10 Sit-ups 30-25-20-15-10 Front Squats – 115/75
Wednesday, 9-19-12
PARTNER WOD SATURDAY Strength/Skill – Burgener Skill Transfer For time: 10-9-8-7-6-5-4-3-2-1 reps of hang snatch (Below Knees), 95# (65#) 1-2-3-4-5-6-7-8-9-10 reps of ring dips