Wednesday, 1-16-13
Strength/Skill – Snatch Balance 60×2 65×2 70×2 75×2 80×2
12-9-6
Hang Squat Snatch 135
Weighted Pull-ups 20/10
If NOT doing RX’D your rep scheme is 21-15-9
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Thursday,3-14-19
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0:00 – 10:00 complete “Annie” 50-40-30-20-10 D/U Sit Up 10:00 – 40:00 with a partner complete “Maggie” 5 RFT 20 HSPU 40 Pull Up 60 Alt. Pistols
Saturday, 2-9-19
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With a partner- 5 RFT : 1000m Row 5 Rds of “Mary” Mary = 5 HSPU 2:1 10 Alt. Pistols 15 Pull Up (20 Banded, 25 RR)
Friday, 7-25-14
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Strength/Skill – Work up to a heavy clean and jerk for the day “Eliminator” 6 rounds of: 1 minute of Jumping Squats (barbell only) Please do not drop empty barbell on floor 1 minute of Burpees 1 minute of Double-Unders 1 minute of Hand Release Push-Ups 1 minute rest
Monday, 2-6-17
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Buckley’s this Saturday night at 7. Let me know if you will be joining us for dinner! Strength: Front Squat: 3 reps @ 50% 1RM 3 reps @ 60% 2 reps @ 70% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95+ % 3 rounds for time: 50…
Monday, 8-5-19
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15 min to complete 5 sets of 3 Back Squats start at 75% and build 15 min AMRAP 21 Russian Swings 70/53 14 KB Lunges 70/53 7 Push Jerks 165/115
Wednesday, April 25 2012
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No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 Partner WOD Saturday. Two on a team. Strength/Skill – Pistols Run 800m Then 10 rounds of the couplet: 10 H.S.P.U.’S 10 Pistols Then… Run 800m