Friday 3.15.13
Rolling on 20s 3 Rounds 20 Front Squat (135,95) 20 Burpees 20 T2B
Thursday 3.14.13
Open WOD 13.2 read more…
Wednesday March 13th 2013 O-Lifting Week 5
Strength Front Squat 5@70% 4@80% 3@85% 3@90% Hang Power Clean 3×10 OTM@55% 3×7 OTM@65% 3×4 OTM@75% *Percentages are based off best squat clean.* Push Press + Push Jerk 10×3+3 OTM@50% of best Jerk -THEN- Conditioning 21-15-9 Bar Bell Jump Squats 75/45 Sit-ups Burpees
Wednesday 3.13.13
OTM x 20 Goat Day Odd – Goat 1 Even – Goat 2 Coach will help you determine movements, scales, loads, & reps.
Tuesday 3.12.13
The Swirl
3 Rounds
800m Run
40 meter DB OH Lunge (55,35)
DB OH are done one-handed. 20 meters with one arm then switch. read more…
Monday March 11th 2013 O-Lifting Week 5
Strength Back Squat 8@65% 6@75% 4@85% 4@90% Rest 2min Power Snatch 3×8 OTM @ 50% 3×6 OTM @ 60% 3×4 OTM @ 70% All TnG Behind the Neck Push Press 5×1 work up to heavy but not maximal then take 70% and do a max rep set of regular push press. -THEN- Conditioning AMRAP 5min […]
Monday 3.11.13
Aces Up
4 Rounds
5 Power Clean (135,95)
5 Front Squat
5 Jerks
5 Muscle Ups read more…
Saturday 3.9.13
Come in today to do (or re-do) 13.1 at 9, 10 or 11. If you don’t want to partake then you get this spicy little gem… 21-15-9 Wall Balls (20, 14) Box Jumps (24,20) KBS (53,35)
Friday 3.8.13
Jack Sparrow
20 Thursters (115, 85)
2 Rope Climb
10 Thrusters
1 Rope Climb read more…
Thursday 3.7.13
Here it is folks! Open WOD 1 has just been announced! 17 minute AMRAP 40 burpees (6″ target) 30 snatches (75/45) 30 burpees 30 snatches (135/75) 20 burpees 30 snatches (165/100) 10 burpees Max reps snatches in the remaining time (210/120) We will program the open WODs Thursday with an additional day to do the […]