Wednesday 11/19/2014
Diane 21-15-9 Deadlift 225/155 HSPU Rest 5 minutes Run 1 mile for time
November 2014
Congratulations Sam!
If you haven’t met her yet please say hello to Sam. She recently finished foundations. She came to us already a great athlete. We went to work and identified that we would like to focus mainly on her running during our training. She went into super motivation mode and worked her ass off. By the …
Tuesday 11/18/2014 Comp WOD
1.Grace 30 Clean and jerks 135/95 Rest 3 minutes 4 min amrap 15 wallball shots 30 double unders Two scores time for grace and reps for amrap 2.EMOMx10 12 GHD sit ups 10 ring dips
Tuesday 11/18/2014
Grace 30 Clean and jerks 135/95 Rest 3 minutes 4 min amrap 15 wallball shots 30 double unders Two scores. time for grace and reps for amrap
Monday 11/17/2014 Comp WOD
1.3 pos snatch Floor,hang HH. Heaviest possible 2.Front Squats 10@30% 10@40% 10@50% 10@60% Max reps@60% score max reps 3.1000m row Immediately followed by 21-15-9 KB swings 70/53 burpees
Monday 11/17/2014
1.Front Squats 10@30% 10@40% 10@50% 10@60% Max reps@60% score max reps 2.1000m row Immediately followed by 21-15-9 KB swings 70/53 burpees
Saturday 11/15/2014
“Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 Sumo deadlift high-pull, 75/55 Box Jump, 20″ Push-press, 75/55 Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On …
Friday 11/14/2014 Comp WOD
1.3 pos snatch heaviest possible. 2.12 min amrap 5 power cleans 135/95 10 pistols 15 burpees 3.50 GHDSU Not for time
Friday 11/14/2014
1.Front Squat 5@75 3@85 1@95 1+@95 2.12 minute AMRAP 5 power cleans 135/95 10 pistols 15 burpees
Thursday 11/13/2014
Goat Day Otmx20 Even goat 1 Odd goat 2
