Tuesday, 2/1/2011
W.O.D. 5 RFT Shuttle Run -Sprint 30′ x 4 lengths 95/65lb 75/55lb Sumo Deadlift High Pull x 9 55/35lb 40/25lb KBS x15 Squats x21 The intro is a little cheesey “OK boys and girls”, but the student does a great demo!!!
Monday, 1/31/2011
MetCon: AMRAP – 22 Min 22 Double Unders 11 Deadlifts, 185/135lb 22 Push Ups 11 DB Hang Squat Cleans, 35/25lb These are good hang squat cleans, except we are not going to drop them as fast as she does. We will receive and hold for a one – one thousand.
Saturday, 1/29/2011
Warm – up: 100 Jumping Jacks (For Lalanne) 3rounds of 15 overhead squats 15 ring rows 15 sit-ups 10 push-ups (games style) Skill – Turkish get-ups W.O.D. 21-18-15-12-9 Power Snatch 95/55 Turkish get ups 1.5/1.0 Wall Balls 20 /14
Friday, 1/28/2011
Overhead Walking Lunge (PVC) 15 Sit-ups 10 Push-ups 5 Pull-ups Burgener W.O.D – For time: 80 squats 95 pound Push press, 10 reps 60 squats 95 pound Push press, 20 reps 40 squats 95 pound Push press, 30 reps 20 squats For Katie Fabs and Cindy P: This video is your homework!!!!