April 2013

Goat Day OTM x 20 minutes Even goat #1 Odd goat # 2  

          1. 3 attempts to find your fastest 400m sprint rest 2 minutes between attempts 2. 3 attempts to find your max set of unbroken pull ups or your strongest scale. 3. tabata hollow rocks L-sits

        Test day #2 Oly lift test 1. Work up to a 1RM Clean and Jerk Metcon test “Grace” 30 clean and jerks (135/95) for time

follow class programming

  The 2013 Fitness Open is now over.  All athletes who competed did fantastic.  We did pretty well as a whole. With some decent scores.  Above all that, you fought  to take it to the next level.  Whether it was just finishing one rep of an exercise you never attempted or just one that you

        1. Partner WOD 6rnds 400M run 15 power snatches (95/65) Partner A. runs partner B. can not start snatches until partner A. returns. etc….. Each team mate will run 3 times and snatch 3 times.

        4 minute AMRAP 15 Thrusters (100/65) 15 Pull ups every 90 reps you get a 4 minute time extension

rest day

GOAT DAY (CLICK HERE)   1. Goat Day OTM x 20 minutes even goat 1 odd goat 2

        1.7×1 3 position clean and jerk 7×1 3 position snatch (from high hang, then hang, then full) heavy (85% of 1Rm) 2.super set snatch pull 3×3 heavy snatch balance 3×3 heavy 3.Row 500M 50 Box jumps 40 burpees 30 sit ups 40 Box jumps 30 burpees 20 sit ups 30 Box