141002

Posted: October 1, 2014 in Uncategorized

IMG_0335.JPG

STRENGTH

A. 5 X 3 Power Cleans
B. 5 x 3 Clean Pulls
C. 5 x 5 Pendlay Rows

WOD

3 rounds

400m Run
21 Box Jumps (24/20)
12 SDLHP (95/65)

141001

Posted: September 30, 2014 in Uncategorized

IMG_0332.JPG

STRENGTH

A. 5 x 2 Jerks + 3 Front Squats

WOD

3 rounds

40 Double Unders
21 Thrusters (95/65)
12 dips

140930

Posted: September 29, 2014 in Uncategorized

IMG_0331.JPG

STRENGTH

A. 5 x 2 Snatches
B. 5 x 3 Push Presses

WOD

3 rounds

400m run
21 Deadlifts (185/135)
12 Burpees

140929

Posted: September 28, 2014 in Uncategorized

IMG_0328.JPG

Guess who’s 51? This Gal! Happy Born Day Coach B!

Strength

A. 5 x 2 Cleans + 1 jerk
B. 5 x 3 Back Squats

WOD

3 rounds for time of:

400m run
21 hang power snatch (75/45)
12 pull-ups

140927

Posted: September 26, 2014 in Uncategorized

IMG_0305.JPG

WOD

2 man teams

45 Calories
21 Power Cleans (135/95)
21 dips
100m run
15 power Cleans
15 Dips
200m run
9 Power Cleans
9 Dips
400m run
45 calories

140926

Posted: September 25, 2014 in Uncategorized

STRENGTH

7 x 3 Front Squats

WOD

50 double unders
1 bear complex (135/95)
40 double unders
2 bear complex
30 double unders
3 bear complex
20 double unders
4 bear complex
10 double unders
5 bear complex

*20 min time cap

140925

Posted: September 24, 2014 in Uncategorized

IMG_0299.JPG

STRENGTH

A. 5 X 3 Power Snatches
B. 5 X 3 Snatch High Pulls
C. 5 X 5 pendlay rows

WOD

EMOM 10

5 Deadlifts (185\135)
Max reps Wall Balls (20/14)