Thursday 04/11/2013
Goat Day OTM x 20 minutes Even goat #1 Odd goat # 2
April 2013
Wednesday 04/10/2013
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
Tuesday 04/09/2013
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
Competitors 04/08/2013
follow class programming
Monday 04/08/2013
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 …
Saturday 04/06/2013
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.
Friday 04/052013 Fitness Open Final WOD 13.5
4 minute AMRAP 15 Thrusters (100/65) 15 Pull ups every 90 reps you get a 4 minute time extension
Competitors 04/04/2013
rest day
Thursday 04/04/2013
GOAT DAY (CLICK HERE) 1. Goat Day OTM x 20 minutes even goat 1 odd goat 2
Competitors 04/03/2013
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 …
