12-23-2013
Strength: Back Squat 10×3 @ 81% WOD: 12 min AMRAP 3 thrusters 95/65 5 hang power clean 95/65 7 SDHP 95/65
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12/24 7,8,9 am only 12/25 closed 12/26 8,9am, 3,4,5,6 pm 12/31 5,6,7,8,9 am only 1/1 closed
Read more12-20-2013
Strength: Bench press: take 15 min to establish a 1rm WOD: 20 min Even minutes: 8 dynamic pushup Odd minutes: max reps kb swings 53/35
Read more12-19-2013
Front squat: 10×3@83% WOD: 50 deadlift 135/95 40 overhead walking lunges 45/25 30 plyo push-ups 45/25
Read more12-18-2013
3 pos. clean+1 jerk. x 7 sets WOD: 2 rds: 60 seconds: power clean 135/95 60 seconds rest 60 seconds: pull-ups 60 seconds rest 60 seconds: plank hold 60 seconds rest 60 seconds: DU’s 60 seconds: rest
Read more12-17-2013
Back Squat 10×3@78% WOD: 750m row 50 push press 95/65 25 burpees
Read more12-16-2013
Strength: 7 sets of: 3 pos. snatch WOD: 45 mountain climbers (l,r=1) 21 power snatch 95/65 21 toes to bar 45 mountain climbers 15 power snatch 95/65 15 toes to bar 45 mountain climbers 9 power snatch 95/65 9 toes to bar
Read more12-14-2013
Strength: Strict press 5-5-5-5 Push press 3-3-3-3-3 WOD: 25 du’s 15 pull-ups 25 du’s 15 push-ups 25 du’s 15 push press 135/95 25 du’s 15 burpees
Read more12-13-2013
Strength: 10×3 front squat @ 80% WOD: Tabata: Hang clean (full squat) 75/55 Box jump Cal. Row
Read more12-12-2013
20 min to est. a 1rm clean and jerk. Wod: 10 min AMRAP 10 kb swing 53/35 10 h.r. Push-ups
Read more12-11-2013
Strength : Snatch: Starting with 60% of your 1rm, increase by 5% until you reach your 1rm for the day WOD: 10-9-8-7-6-5-4-3-2-1 Snatch 115/75 Pull-ups
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