Monday, 3-2-15
6 and 7 am classes cancelled today.
Strength:
Front Squat
5 @ 65%
3 @ 75%
1 @ 85%
Every 2 min for 10 min
3 @ 75% of 1 RM
3RFT
200m Row
100m Walking lunges
50 Air Squats
6 and 7 am classes cancelled today.
Strength:
Front Squat
5 @ 65%
3 @ 75%
1 @ 85%
Every 2 min for 10 min
3 @ 75% of 1 RM
3RFT
200m Row
100m Walking lunges
50 Air Squats
Partner WOD For Time. 1 person works at a time. “”Diane”” 21-15-9 DeadLift 225/135 HSPU “”Grace”” 30 Clean & Jerk 135/95 “”Isabel”” 30 Snatch 135/95 “”Jackie”” 1000m Row 50 Thruster 45/35 30 Pull Ups
Strength – Atlas Stones Work WOD – 6 RFT: 50′ Burpee Broad Jumps 50′ Walking Lunges 10 KB Hang Clean and Jerks 35/20 *Scale as needed*
Bent Over Row 4×8 @ 60-70% 1 RM Clean (Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button) Good Mornings 3×10 Single Leg BB RDL 3×5 Each Leg Pull up grip chin above bar hold 5x :30 For time – 2k row *As…
Saturday @11AM: Going away breakfast for Coach Nate and Jenn. 6 min EMOM Even- 4 Split Squat w/DB’s (each leg) Odd- 10 Alt DB snatch Loredo 6 RFT: 24 Air Squats 24 push ups 24 walking lunge 400m Run *35min cap* U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd…
Strength: Strict Press 5X3 @70% Push Presses 5X3 @ 70% Karen 150 Wall Balls 20/14
1000m Row Cindy 1000m Row Cindy: 5 Pull Ups 10 Push Ups 15 Air squats