Tuesday, 4-22-14
Strength/Skill – Shoulder Press 5 x 2
5 sets:
20 walking lunges
10 dips
10 toes to bar
20 box jump step-downs
40 double unders
rest 3 min
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Thursday, 9-13-12
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Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Dumbell Snatches For time: Run 800m 21 Right arm dumbell snatches, 40# (25#) 21 Left arm dumbell…
Monday, 11-17-14
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Wednesday, 1-11-12
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NO 8 OR 9 AM CLASSES NO 8 OR 9 AM CLASSES NO 8 OR 9 AM CLASSES Strength/Skill – Hang Squat Clean 5 R.F.T. 7 hang Squat Cleans (80% of 1 RM) 5 Wall Climbs
Wednesday, 4-22-15
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Strength: 10 min EMOM Even: 5 M/U’s Odd: 2 Deadlifts @ 85% WOD: 7RFT- 15- Wall Ball 20/14 12- t2b 9- Burpees
Tues. 1/4/2010
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Warm up: 3 rounds of Cindy: round 1: slow and easy round 2: light to moderate pace round 3: moderate pace Skill: Power clean WOD 3 rounds of: 1 min power cleans (95/65) 1 min thrusters (95/65) 1 min back squats (95/65) 1 min mountain climbers 1 min rest Team tabata sled races
Saturday, 4-11-15
Byadmin
Complete as many rounds as possible in 30 minutes of: 400m run 24 Dumbbell snatches (35lb/25lb) 200m Farmers carry 35/25