Wednesday, September 26, 2012

9/26/12

WOD:

1a 5x L-sit for time
(1 min rest between attempts)

1b
3 attempts max pistols

1c
3x Max ring push ups

1d
2x run 100m Forward
2x run 100m Backward

 



 

 

 

Monday, September 24, 2012

9/24/12

WOD:

Run a 3K (5) laps

Work on form

Sunday, September 23, 2012

9/21/12









Thursday, September 20, 2012

9-19-2012








9/19/2012






Monday, September 17, 2012

9/17/12

12 mintues to
  3x3 Power Snatch at 70%
Warm up Dead lift between

WOD:
3 Rounds of 3 Min AMRAP
Level 1                             Level 2                            Level 3
3 ring rows                       4 Pull ups                        5 Chest to bar pull-ups
3 Burpees                         4 Burpees                        5 Burpees
3 deadlift @ 50%             4 Deadlifts @ 70%         5 deadlifts @ 80%


 

 

 


Saturday, September 15, 2012

9/14/2012


WOD:
15 min AMRAP:
500 M row
5 strict pull ups
8 ring dips
10 jumping lunges







Wednesday, September 12, 2012

9/12/2012

WOD
4 Rounds:
3 Front Squats
4 Thrusters
5 Back Squats
Run 200 Meters
*You cannot let go of the bar during sequence penalty is 10 burpees









Tuesday, September 11, 2012

9/11/2012

15 minutes to establish a 5 rep max on snatch grip deadlift

WOD:
2 minutes on 2 minutes off total reps for each movement 1 time through:
Goblet Squat
KB swings
Burpees
Toes 2 Bar

Nice job to everybody today and welcome back Jeremy!








Monday, September 10, 2012

9/10/12

WOD:
5x1 Strict Press
 5x3 Push Press
 5x5 Push Jerk
Run 2: 400 Meters for time

Friday, September 7, 2012

9/7/2012

WOD:
18 Min AMRAP
10 SDLHP
10 GHD
10 Ea arm KB swings
400 Meter Run